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Whether you’re running, playing a pickup game of basketball or going for a power walk, take care when the temperature rises. If you exercise outdoors in hot weather, use these commonsense precautions to prevent heat-related illnesses.

Ease Up

If you’re used to working out in cooler climates, take it easy at first. Just accept the fact that you can’t do what you normally do.

If you normally run, jog or walk. If you’re a brisk walker, slow it down. As your body adapts to the heat, gradually increase the pace and length of your workout. If you have a medical condition and/or take prescription medications, do ask your physician if you need to take any additional precautions.

Drink Up (and Not Just Water)

You know staying hydrated is important, but it’s especially crucial when working out in warmer temps. Even mild dehydration can cause fatigue, headaches, and anxiety, while severe dehydration can cause fever, shriveled skin, and even unconsciousness (scary!). A simple test to check your hydration level? Peek into the toilet. If your urine is dark in color and/or has an odor, chances are you need to up your water intake.

Dress Right

Adding a few additional pieces to your summer workout wardrobe is well worth the investment. Wear breathable, lightweight, and light-colored workout attire that permits your sweat to evaporate, and include a hat or some sort of sun-blocking apparel. Not only will these types of materials help you stay cooler during your workout, but they can help you avoid the skin irritation, breakouts, or heat rashes that can result from extra-sweaty training sessions.

Keep your cooling points in mind

For a more targeted approach to cooling down, keep your pulse points in mind. Think wrists and neck, for starters. Bring along a cooling towel, It’s so easy to use. Get it wet, wring it out, snap it a few times, and throw it on your neck for instant relief. The result? A lower the temperature in the blood in your arms and neck, which will then recirculate into the body’s larger bloodstream and cool you down for up to an hour.

Eat Snacks to Maintain Energy

But pick juicy snacks like fruit. The last thing you need in scorching heat are dry snacks like crackers, popcorn, or energy bars that require your body to add water. Plus, dry snacks are often dense with calories, which means they can easily foil weight-loss goals, summer or winter.


Choose activities suitable for the weather. In extremely high heat, swimming is obviously the best (and most appealing) choice for keeping your cool as you exercise. Golf courses provide sun and shade, and the sun’s force is dampened a bit by the natural turf. Playing tennis in high heat on a dark asphalt surface is not the best choice; hard-court surfaces can be 10-20 degrees warmer than the hot-air temperatures.

We hope that we provided some new information on how to safely work-out in hot weather. Our office in Atlanta has made a concrete effort to raise awareness of some fitness tips!
At Kanthaka, we have the best trainers for the best prices offering In-Person and Virtual fitness sessions.

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