Hot Weather Activewear: What to Wear to Stay Cool
- Words by
- Julio Arco
- Published
- Reading
- 4 min
The best hot weather activewear is light, breathable and quick to dry: a loose or lightly fitted top in a synthetic wicking knit, shorts with a bit of stretch, and a light color. Skip heavy cotton, which holds sweat instead of letting it evaporate.
Below: which fabrics to pick, how fit changes how hot you feel, what to wear when it's 90 degrees, and how to handle sun on the way.
Which fabrics are coolest for hot workouts?
Look for fabrics that move moisture away from skin and dry quickly. Moisture-wicking workout clothes for heat are usually polyester or nylon blends, often in a mesh or open knit. Read the tag: a fabric that is mostly synthetic with some stretch is a safe bet.
Cotton is the one to be careful with. Georgia Tech's News Center notes that cotton's moisture vapor transmission rate is lower than linen's, meaning it doesn't dry as quickly. For a casual walk that may be fine. For a hard session, a damp cotton tee clings and stays heavy.
Through the lens of evidence-based design, I'd also look at texture. A smooth, open knit feels lighter against damp skin than a thick, fuzzy one, and that feeling matters when you're already warm.
Why does moisture-wicking matter in heat?
Sweat only cools you when it evaporates. If your shirt soaks it up and holds it, you stay wet and warm. A wicking fabric spreads sweat across a larger surface so it dries faster.
The same principle applies in the cold. Texas A&M's Howdy Health advises that the layer closest to your skin should be made of moisture wicking materials that draw sweat away from your skin. In summer you simply wear that one layer on its own.
Should hot weather workout clothes be loose or fitted?
Both can work, for different reasons. A loose top lets air move around your torso. A close but lightweight fit moves sweat off your skin more efficiently and won't catch on anything while you run or lift.
- Loose: good for walking, hiking and slow cardio, when airflow is the priority.
- Close: good for running and training, where flapping fabric gets annoying.
- In between: a relaxed fit with a mesh back panel suits most people.
If you overheat easily, choose breathable shirts for hot weather with mesh zones under the arms and along the back, and avoid tight waistbands that trap heat.
What to wear when it's 90 degrees
Keep it simple: a light, wicking tee or tank, shorts you can move in, and socks that don't hold sweat. Pale colors tend to look cooler and show less sun glare, though dark colors hide sweat marks better. Pick based on which matters more to you.
For shorts, a short inseam with an inner liner or a stretchy woven fabric works well. More ideas are in our guide to athletic shorts for active summer weather.
What are the coolest clothes for extreme heat?
In extreme heat, coolest clothing to wear in hot weather means light, loose, long-enough coverage rather than as little as possible. Skin exposed to direct sun heats up and burns, so a thin long-sleeve in a ventilated knit can feel cooler than a tank.
Check the UPF label
The Skin Cancer Foundation says a UPF of 30 to 49 offers very good protection, while UPF 50+ offers excellent protection. If you train outside at midday, a UPF-rated shirt is worth looking for.
Add a brim
Dermatologist Anna L. Chien, MD, of Johns Hopkins University School of Medicine, says: "A hat with a 3-inch brim protects the top of your scalp, ears and face." That is from the Skin Cancer Foundation's expert answers. A light cap or visor with a vented crown is a practical fit for runs.
Don't forget your feet
Hot feet make a whole workout feel worse. Choose sneakers with mesh or knit uppers, and socks in a thin synthetic blend rather than thick cotton. Have a second pair of shoes to rotate, so each one dries fully between sessions. For everyday pairs, see comfortable slip-on sneakers.
Style it so it works off the gym floor
Plain, solid pieces in neutral tones carry over to errands easily. A wicking tee with simple shorts and clean sneakers looks intentional, not sloppy. For more outfit ideas, browse fashionable athletic wear for the gym and beyond, or relaxed shopping day styles with comfy sneakers.
When the weather turns, the same approach applies in reverse; see athletic fall looks for layering.
Frequently asked questions
What is the best clothing to wear in extreme heat?
Light, loose, breathable layers in a wicking fabric, ideally with UPF protection and a brimmed hat. Covering skin from direct sun can feel cooler than bare skin.
What to wear when it's 90 degrees?
A lightweight wicking tee or tank, breathable shorts and thin synthetic socks. Choose mesh panels or open knits for extra airflow.
What are the best gym clothes for people who overheat and sweat?
Moisture-wicking synthetic tops with mesh zones, shorts with stretch, and a relaxed rather than tight fit. Avoid heavy cotton, which stays damp.
Filed under Wardrobe Basics
