FIT for Women, Healthy Lifestyle

How to exercise in the heat

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By The Edith Sanford team

August 13, 2014

women exercising in summerWhen temperatures climb, it’s time to take extra precautions when exercising outside.

A run or walk outside in the sunshine sounds heavenly, but ignoring common sense advice and your body’s signals can put your health in real danger. Here are some tips to stay safe in the summer heat.

Avoid peak sun hours

Step one to safely exercising in the summer is timing. If at all possible, avoid exercise during peak heat hours, usually between 12 PM to 6 PM, depending on your location. Early morning or after dark workouts are ideal, so plan accordingly!

Wear the right thing

Your body’s ability to sweat is key to avoiding heat exhaustion and heatstroke. Wearing loose-fitting, breathable clothing will allow sweat to evaporate, cooling you down. Steer clear of dark colors, which actually absorb heat — no thanks!

Hydration, hydration, hydration

This one seems like a no-brainer, but many people underestimate how much water they may need to drink while exercising in the heat. Don’t wait until you’re thirsty to drink. Drink water, not juice, while you exercise and after your workout is over.

Listen to your body

We’re told over and over “no pain = no gain,” but that is a dangerous stance to take when it comes to outdoor workouts in the summer heat.

Your body will tell you when you’ve over exerted yourself. You just need to know the signs and listen. The risk of heatstroke is very real, so pay attention to the warning signs: confusion, agitation, slurred speech, irritability, nausea and vomiting. Anyone experiencing these symptoms should seek medical help immediately.

Hot weather doesn’t mean you have to give up the activities you love. Just make sure you take precautions to stay healthy and safe!

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