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How To Safely Workout In The Heat

Most of us look forward to the summer for it's warm weather and spending more time outdoors.  However, when we have very hot days, it's even more important to monitor yourself while working out.

Heat related illnesses like heat stroke, heat exhaustion, muscle cramps, or syncope can occur rapidly and it's important that you look out for these symptoms:

  • Muscle cramps

  • Nausea or vomiting

  • Weakness

  • Fatigue

  • Headache

  • Excessive sweating

  • Dizziness or lightheadedness

  • Confusion

  • Irritability

  • Low blood pressure

  • Increased heart rate

  • Visual problems

If you or a friend experience any of these symptoms, stop working out, try getting your body temperature down as fast as possible and seek medical attention if symptoms don't resolve.

Prevention is key.  Train smart and listen to your body.  If you need to move indoors, into shade, or not push it for that final mile or set- that's okay.  

Drink the right fluids (unfortunately a cold beer on the beach doesn't count).  You want plenty of water and drinks with added electrolytes before, during, and after workouts.​​

Dress in lighter colors and loose-fitting clothing.  Try not to wear black to hide your sweat- don't worry, everyone is sweating.​​ 

Do your best to workout in the morning or evening instead of midday.  ​​Also, don't forget to wear sunscreen​​!

​If you have any questions or concerns about your medical history and working out in the heat, feel free to email me at

Stay cool!


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