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Tips to Safely Exercise in the Heat

By Lauren Monteverde August 31, 2022

Working out in the hot weather puts extra stress on your body to supply blood to all parts and keep your temperature cool at the same time. Not taking appropriate precautions while working out in the heat can elevate your risk of a serious illness. Here’s how you can exercise safely in the heat:

Stay Hydrated

Water is your best friend for staying hydrated during the hot weather. The golden rule of exercising in the heat is to drink plenty of fluids to keep your body hydrated. If you’re planning to work out for prolonged periods, consider sipping on sports drinks containing electrolytes and potassium to replenish and rehydrate your body. These drinks also help replace the chloride and sodium you lose through sweating.

Wear Light Clothes

Wearing loose-fitted, lightweight clothing during exercise helps sweat to evaporate faster and keeps your body temperature down. Choose your activewear clothes wisely and look for breathable, sweat-wicking fabrics that can keep your body cool. Cotton is one of the most affordable and light fabrics that absorb sweat and allows it to evaporate faster. If you’re exercising outside, consider wearing light-colored clothes as they reflect heat better than dark clothes.

Know Your Limits

A crucial part of safely exercising in the heat is to know your body and fitness limits. Don’t try to push yourself harder even when your body doesn’t allow it. It’s perfectly normal to back off a little and acknowledge your limits while working out in the heat. This way, you can avoid stressing your heart and cardiovascular system.

Avoid Midday Workouts

If you need to exercise in the hot weather, avoid working out at times when the temperature is at its peak, usually from 11 am to 3 pm. Early morning workouts can be an ideal option during hot days as they save you against the scorching heat and energize you for the rest of your day. Pay attention to the heat warnings and weather forecasts, and be extra cautious during hot and humid days.

Don’t Skip the Sunscreen

Always wear sunscreen, even if you are working out indoors. Your skin is your body’s air conditioning system, and any damage can hinder its function of keeping your body cool. Use a broad spectrum sunscreen with an SPF of at least 30. Also, sunscreen can protect your skin from sunburn and reduces the risk of developing skin cancer.

Know the Warning Signs of Heatstroke

The risks of getting heat exhaustion or heatstroke increase when you perform high-intensity workouts in the heat. Heat exhaustion can cause headache, nausea, extreme thirst, muscle cramping, rapid breathing, light-headedness, shortness of breath and fatigue. If someone suffers from heat exhaustion, let them cool down by spraying water on the head and body and calming their body.

Heatstroke is a much more serious concern and may cause seizures, vomiting, cardiovascular collapse, passing out and confusion. If these signs persist, it's best to take them to a doctor immediately.

Bottom Line

With proper care and precautions, you can exercise in the heat safely and keep your body healthy. At Complete Care Medical, you can get answers to all your health and wellness queries. Contact us today for medical supplies and supplements.

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