Some Like It Hot -But not when exercising…

Summer is officially here!

We have more hours of daylight, which gives us the opportunity to spend even more time outside doing activities. So, it’s important to remember the potential dangers that also come along with exercising in hot conditions. As long as you know the dos and don’ts of working out in the heat, then you can fully take advantage of the summer fun.


  • Drink plenty of fluids. It’s extremely important to stay hydrated. If you’re thirsty then you’re already dehydrated. Make sure you’re drinking before you feel the need to. Try freezing a half full water bottle, and then top it off as you head out. Drink 6-8 oz every 15 minutes. If you are exercising for longer than an hour or in very hot and humid conditions, weigh yourself before exercise and again after. For each pound of weight lost, replenish with 16 oz of water.
  • Wear light clothing that can breathe. Clothing that wicks away moisture is best.
  • Wear sunscreen. Not only is a sunburn bad for the skin and potentially dangerous, it also hinders your body’s ability to stay cool.
  • Be an early bird or night owl. Plan to exercise in the early morning or evening to avoid the hottest part of the day- usually between 10 a.m. and 2 p.m.
  • Seek out Shade. Direct sunlight can make the temperature feel up to 15 degrees hotter. Check your local area to see what trails might be through the trees.
  • Cover your head. Wear a breathable hat. Try wetting it for extra cooling.
  • Switch shoes. For warm weather activities, you need light weight, breathable shoes and socks that wick away sweat.


  • Don’t adopt the “no pain, no gain” motto. Ignoring your body’s signals could be dangerous. Heat related illnesses (heat stroke, heat exhaustion) come with warning signs:
    • Dizziness
    • Skin feels hot and dry, but not sweaty.
    • Confusion or loss of consciousness.
    • Shortness of breath or trouble breathing.
    • Weakness
    • Headache
    • Fast heartbeat
    • Nausea and vomiting
    • Muscle weakness or cramps
    • Worried feeling
  • Heat stroke can happen when your body gets too hot, or it can happen after heat exhaustion. People with heat stroke may seem confused. Most people with heat stroke also have a fever. Contact your doctor if you experience the previous warning signs.
  • Don’t forget to drink plenty of fluids while swimming.  Just because your body is surrounded by water doesn’t mean you’re well hydrated. Make sure lost fluids are regularly replenished when in the pool. Refer to the hydration tips mentioned earlier.
  • Avoid extreme changes in temperature. Acclimate yourself to hot conditions. Go outside for a few minutes each day and gradually add time. The same can go for being in hot temperatures into cold air conditioning. Try to cool your body down slightly before going into air conditioning.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe throughout the summer.

So, don’t spend the summer inside, get out there and have some fun!