It's summer and the temperatures are rising - and while that doesn’t make working out ideal, it’s not a reason to hit the brakes on your fitness journey. Now isn’t the time to take a step back from your health and fitness goals. You don’t want to have to start over in the back-to-school rush. 

So how do you work out and stay safe with hot weather looming over you? Here’s a look at some tips to keep you safe and keep you on track.  

‍The Dangers of Hot Weather Exercise  

Exercising when temperatures rise increases the risk of heat-related conditions like:

Heat Cramps - Painful muscle cramps can occur due to loss of electrolytes and dehydration from excessive sweating.

Heat Exhaustion - Symptoms like dizziness, nausea, headache, rapid heart rate, fatigue and profuse sweating can develop from overheating.

Heatstroke - This life-threatening condition occurs when body temperature rises above 103°F. Signs include confusion, loss of coordination, and hot, flushed skin.

Your body has to work harder in extreme heat, which amplifies cardiovascular strain and fluid loss through sweat. This can quickly lead to dehydration, electrolyte imbalances, muscle cramps and fatigue. In severe cases, heat exhaustion can progress to the dangerous heat stroke stage.

‍Staying Safe When Exercising in Heat

Following some basic precautions will help you beat the heat and minimize risks so you can safely workout when it's hot:

Stay Hydrated 

Proper hydration is essential in hot, humid conditions. Aim to drink 16-20 oz of water or electrolytes one hour before your workout. Continue sipping fluids every 15-20 minutes during exercise to replace what you're sweating out. And don't forget to rehydrate after your workout as well.

‍Time it Right

Whenever possible, schedule outdoor workouts during the cooler, early morning or evening hours to avoid peak heat. Temperatures tend to be highest mid-day between noon-3pm.

‍Dress for the Heat

Choose lightweight, light-colored, moisture-wicking fabrics that will help keep you cooler. Protect yourself from the sun's rays by wearing a breathable hat or visor. Wear sunglasses and apply a sweat-resistant SPF 30 or higher sunscreen.  

‍Know the Signs of Trouble

If you start experiencing any symptoms of heat exhaustion like dizziness, nausea, headache, confusion, vomiting or rapid heartbeat - stop exercising immediately and seek medical attention if symptoms persist.

‍Be Smart About Acclimation

Our bodies can adapt to exercising in heat over a period of 10-14 days through acclimation. Ease into hot weather workouts gradually, starting with lower intensity and duration. As you acclimatize, incrementally increase time and difficulty. Stay vigilant about hydration during this adjustment period.  

‍FASTer Way to Fat Loss provides a full program with new workouts daily that can be done at home indoors or at the gym with little or no exercise equipment. It’s worth checking out for a complete digital fitness and nutrition experience that has the added benefit of a clinically proven app that makes it convenient and easy to work out while you’re on the go - whether that’s for traveling sports or an enjoyable vacation during the summer months, or anytime! 

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