Tips For Exercising In The Heat


Fresh air, sunshine, and mountain trails with gorgeous scenery are the perfect motivation for outdoor workouts - but can exercising in the hot temperatures be bad for your health?

As long as you take some precautions, there is no reason to skip your workout  because of the heat.  Here’s how you can keep enjoy your workouts even on those super hot days!

The time of day is important

Avoid exercising 10 am- 3 pm - it's the hottest time of the day.  Reduce overheating by doing outdoor workouts either early in the morning or in the evening. Avoid the sun when the UV exposure and the heat are highest.

Stay hydrated

Hydration is important for your health, and it’s important to drink even more water than usual during hot weather. Even mild dehydration can make you feel sick, causing headaches and extreme fatigue. Before you go out, drink two glasses of water. Carry a bottle of water or a hydration pack like Camelbak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.

Replenish your electrolyte and salt intake while exercising. I like SKRATCH- small, simple packs of sodium and electrolytes that will keep your system in balance. Avoid sugary sports drinks that are filled with artificial flavoring and color.

Sunscreen:  Make a healthy choice

Even on cloudy days, protect your skin from UV damage when you’re out exercising. Use SPF 30 all over to give yourself adequate sun protection.  Avoid sunscreens that contain harmful chemicals like oxybenzone.  Choose non-nano zinc oxide products instead. 

Click here for my favorite:  SAFE SUNSCREEN

A hat and sunglasses also give you extra protection from sun damage. If you can, choose shaded trails or pathways that keep you out of the sun.

Listen to your body

Even if you take all of these precautions, you can still be at risk of overheating. ALWAYS listen to your body. If you start feeling dizzy, lightheaded, nauseated or you are having trouble breathing, stop exercising immediately.

Use your best judgement — if the temp is too high, it might be best to workout indoors.