Does working out in the heat help you burn more calories?

The fitness industry doesn’t fall short on weight-loss claims. One popular weight-loss tactic is to exercise in the heat, as doing so is believed to burn more calories.

From exercising on hot, sunny afternoons to wearing garbage bags to promote sweat loss, many people swear by this method to lose weight quickly.

Nevertheless, you may wonder whether you actually burn more calories exercising in the heat and if it’s safe to do so.

This article explains whether exercising in the heat burns more calories, reviews how to do it safely, and provides tips for exercising in hot climates.

Do you burn more calories while exercising in hot weather?

Technically, you do burn more calories in the heat. However, it comes with a major drawback.

During exercise, your body temperature increases to support increased physical demands. To prevent overheating, your body has a tightly controlled heat regulation system, which causes your body to sweat and dissipate heat into the air.

If you’re exercising in an already hot environment, your body needs to work even harder to cool your body, which requires more calories. Yet, it’s important to distinguish between a slight increase in calorie expenditure and rapid weight loss.

When exercising in hot weather or deliberately overheating your body, such as by wearing heavy clothing, you’ll naturally sweat more to cool your body. Though you may see a drop in body weight after a workout, it’s almost all due to a loss of water weight.

Furthermore, your body can easily acclimatize to new environments. While you may initially burn more calories if you’re not used to working in the heat, your body will adapt and gradually require less effort and calories to cool your body.

Also, consider your tolerance to exercising in the heat. If you don’t enjoy it or can only sustain it for short periods, you may be better off exercising in a cooler environment you enjoy so you can exercise for longer periods at a greater intensity.

All in all, though you may burn a few more calories in the heat, you’re best off choosing exercise you enjoy and can sustain in the long term.

Though you burn more calories in the heat, its role in weight loss is minimal and decreases as you acclimate to exercising in warmer climates.

But… is it safe?

Exercising in the heat increases your risk of heat exhaustion, heat stroke, and dehydration.

Signs of heat exhaustion include excessive sweating, clammy skin, weakness, a weak pulse, dizziness, and headache. If you experience any of these symptoms, stop exercising, move to a cool location, and drink plenty of fluids.

If left untreated, this can lead to heat stroke, which is characterized by a body temperature of 40°C or higher, hot and dry skin, disorientation, and in rare cases, seizures. Heat stroke is a medical emergency and requires immediate medical attention.

While you can certainly exercise outside in the heat, there are important considerations to ensure your safety:

• Temperature. Always check the current and forecasted temperature before exercising outdoors. The higher the temperature, the greater risk of dehydration and heatstroke.
• Humidity. As humidity increases, there are more water droplets in the air. This makes it more difficult for your body to dissipate heat and sweat.
• Hydration. Drinking water during any exercise is important, but it’s crucial when exercising in hot weather due to increased sweating. Be sure to sip water regularly to replace any lost fluids.
• Experience. If you’re new to exercising in the heat, start slowly and reduce your normal intensity until your body adjusts. This usually takes up to 2 weeks.

While exercising in the heat is generally safe, always stay hydrated and pay attention to your local heat index warning and signs and symptoms of heat illness.