10 Helpful Hints For Exercising in the Heat

by Blair Bushong, MA Fitness and Human Performance 
 

1. Exercise indoors unless you are training for an outdoor fitness event.
    
2. Avoid exercising outdoors between 10:00 a.m. - 6:00 p.m.
    
3. Attain an adequate fitness level PRIOR to exercising outdoors. If you just started working out again, then build up your endurance indoors first.
    
4. Acclimate to the heat. Reduce the intensity of your outdoor workouts initially so your body can adapt to the temperature.
    
5. Perform higher intensity exercise sessions in the morning. Research has shown that endurance capacity in the heat is higher in the morning than in the evening. 
    
6. Wear loose, lightweight, comfortable clothing, sunglasses, and sunscreen.
    
7. Make sure you are properly hydrated PRIOR to exercising. Drink 16 oz of fluid 30 minutes before exercise.
    
8. If you exercise session is longer than 60 minutes then drink 4 oz of fluid every 15-20 minutes. An electrolyte replacement is only recommended for workouts lasting over an hour or if you have a sodium deficiency.
    
9. Replace fluids immediately following your workout. Every lb. you lose in sweat is equal to 16 fluid oz. It is recommended that you drink 1.5 times the amount of sweat in ounces that you lose (e.g.- a 2 lb. loss in body weight post exercise= 32 fluid oz lost; you would need to drink 48 fluid oz to rehydrate).
    
10. Use good judgment. Wear a runner ID bracelet or shoe tag. Make sure someone knows how long you plan to be gone and where you are running/biking, etc… Carry a cell phone for longer workouts in case you need to call for help. Exercise with a partner.