Tip: Don’t say “NO” to exercise just because it’s hot outside. Beat the Heat

  • Keep it Cool for a safer summer workout!
  • For hot weather workouts, choose clothes with fabrics that draw moisture away from your body (Best choice: cotton). Stick with lightweight, light-colored and loose-fitting clothing to reflect the sun’s rays.
  • Wear a hat to deflect heat!
  • Wear sweat-proof sunblock!
  • Give yourself time to acclimatize to the heat-start off slow and build up the pace.
  • Rest for at least 10 minutes every 45 to 50 minutes.
  • Don’t forget the water-before, during and after workouts to maintain healthy hydration. Drink 2 cups within an hour before your workout, another cup 15 minutes before, ½-1 cup every 15 minutes during your workout, and another ½-1 cup when you’ve finished exercising. Weight yourself before and after your workout-for every pound you lose, drink 2 cups of water.
  • Don’t take salt tablets-they remove essential water from the bloodstream.
  • Don’t eat just before exercise.
  • Schedule heavy outdoor workouts for early morning, when temperatures are lower. (Avoid exercising from 10 a.m. – 2 p.m.)
  • STOP if you are experiencing signs of heat exhaustion: profuse sweating, rapid heartbeat, and heavy breathing.