Staying Active in Warm Weather

Timing is key: Try to avoid exercising outside in the early afternoon. It’s usually hottest between noon and 3 p.m.
Hydrate: Drink water before, during and after physical activity, even if you don’t feel thirsty. Bring a bottle of water with you, or plan water stops along your route.
Dress for success: Wear lightweight, light-colored, loose-fitting clothes. Moisture-wicking fabric can also be a big help. Protect yourself from the sun with sunglasses, a hat or visor and plenty of sweat-resistant sunscreen.
Listen to your body: Take frequent breaks in the shade, and drink water before you’re thirsty. Allow yourself time to adapt to the heat -- some experts say that this can take about 4-14 days. You may not be able to work out as long or as hard as usual when it’s very hot.
Doctor’s orders: Check with your healthcare professional before starting an exercise routine or moving your workout outdoors if you have cardiovascular disease, diabetes, other chronic disease or any medical concerns. Certain medications like beta blockers, ace receptor blockers, ace inhibitors, calcium channel blockers and diuretics can exaggerate the body’s response to heat.
Buddy up: If you can, work out with a partner for safety ... and fun!

Try light, healthy pre- and post-workout snacks that can also help you stay cool, such as:

Chilled or frozen fruit
Homemade popsicles made from 100 percent fruit juice
Fruit smoothies
Cold salads loaded with vegetables, beans, legumes and heart-healthy fish like albacore tuna or salmon
Crisp, chilled raw veggies like cucumber, carrot or celery with a light, cool dip
Cold sparkling water with a splash of 100% fruit juice or slices of citrus or cucumber

If you find you just can’t tolerate the heat, don’t skip out on your workout or physical activity time!

Find indoor locations where you can be active, such as a shopping mall, gym or community recreation center.
Discover activities you can do in your home or at work.
Adjust your workout schedule to early morning or late evening when it’s cooler outside.

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