Do You Burn More Calories Working Out in Hot Weather?

When summer arrives and the day is clear and sunny, it can be exhilarating to exercise outdoors. After all, who wants to stare at the four walls of a gym when you can experience the sights and sounds of summer as your feet hit the pavement? Exercising outdoors in the open air not only benefits the body, but clears the mind as well. When the weather is warm outside, some people choose to exercise outside in the belief that they’ll burn more fat and get a more effective workout. Is there any truth to this? Does exercising in hot weather really burn more calories?

Although exercising in hot weather can be uncomfortable for some, it does appear to increase calorie burn. When it’s hot outside, your heart has to pump harder to cool off the hard working muscles along with the rest of the body. It does this by pumping more blood to the extremities so that the heat can be released in the form of sweat. If you stop to check your heart rate when exercising in hot weather, you’ll usually find that it’s higher than when you do the same routine under cooler conditions. Since exercising in the heat also places additional stress on the heart, it provides more cardiovascular and fat burning benefits. Some well trained athletes take advantage of this fact by putting on a sweatshirt or other heavy clothing at the gym to make their workout harder and burn more calories and fat.

Unfortunately, exercising in hot weather is not always the safest option. The body can become overheated quickly, leading to heat exhaustion or even heat stroke. This is why it’s important to drink extra fluids when exercising in hot weather. Water may not be the best choice since it doesn’t replenish the electrolytes that are lost with heavy sweating. If these aren’t replaced, losses of calcium and potassium can lead to painful leg cramps or more serious symptoms such as muscle weakness or an irregular heart rhythm. Exercising in hot weather is not for the untrained athlete.

Although you’ll burn more calories and fat exercising in hot weather, extreme caution should always be taken to avoid overheating. The risk of overheating is higher when heat is combined with humidity, so outdoor exercise should be avoided on a hot, humid day. It’s important to become acclimated to exercising in the heat before attempting a full workout. Start slowly and gradually increase the intensity over time to allow the body to adapt. Light clothing made of fabric that breathes and allows sweat to be released should be worn. Liquids should be carried along in the form of a sports drink or other electrolyte rich beverage and drunk frequently. It’s also important to be aware of the symptoms of heat related illness including lightheadedness, dizziness, headache, nausea and extreme fatigue. Stop immediately if these occur. Of course, a person with medical problems should never exercise outdoors in the heat and a doctor’s clearance should be obtained, particularly those over the age of forty. Finally, it’s important to know when it’s safer to take a workout to the air conditioned gym.