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How to Stay Safe Exercising in the Heat

Exercising in the heat takes extra preparedness for safety.

Staying safe while exercising in the heat is essential all year round, especially if you live in a cold climate and leave for a warm environment. Our bodies need to be prepared for the heat just as it does for the cold. You can do several things to keep your body safe while working out in the heat.


Hydrate for exercise in the heat

Yes, hydration seems to be a no-brainer. However, when you consider the brain is 72% water and you don’t take in enough pure, clean water to keep it thinking, it can’t think properly. You have not appropriately hydrated, now, you set out to work out in the heat, and you will sweat profusely. Your brain lacks water, and the heat will be in your face, and you expect your mind to keep you aware?

Good luck with that.

I know there is a plethora of “sports drinks” out there. They have electrolytes your body sweats out. But did you know that by adding a few shakes of sea salt into your water, you naturally replace electrolytes and minerals?

The number one thing to do to stay safe while exercising in the heat: STAY HYDRATED. Keep water with you at all times.

What clothes are the best?

When I started running in the 80s, we had cotton shirts. You could wring out the sweat when I finished jogging. Then along came Under Armor! He designed it because he was a football player and hated tired wearing wet, nasty t-shirts.

I don’t know if that was the official first “wicking” material or not, but it certainly is a game-changer for heat workouts. Wearing clothes that wick the moisture away to keep the skin dry is essential. It is my first layer of clothing for heat or cold, period. Nothing better for your skin.

A wonderful company I have found is Til You Collapse. Great material and made for women.

Safe Exercise
Wicking material for heat workouts

But what about footwear?

I don’t know about you, but, yes, I have had the bottom of my feet burned because the soles of my shoes were not enough protection. It’s a real thing! Don’t let this happen to you.

Socks are your best friend, and there is hardly a better feeling that donning a new pair of nice, plushy socks for your feet. Don’t be afraid to go up a little in shoe size to accommodate your socks. Socks will keep your feet from blisters.

Shoes are a personal item and preference. Personally, Asics are my go-to because they work for me and work with my foot strike. I’ve tried many others but always go back to Asics. Check the sole and insole protection and ask about inserts if you’ll be out in the heat walking lots.

Proper prep for heat
Shoes for heat exercise

Building a tolerance.

When things really begin to heat up, you can start building your tolerance for exercising in extreme climates by walking outside in the heat. Start with small amounts of time and build up from there. Pay close attention to how your body reacts, and make sure you keep sweating.

Contact me for personalized guidance on staying safe while exercising in the heat for your next trip, and we can build a plan that works specifically for you.

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