My top 10 hot weather health and fitness tips


July is here! That means HOT. Here’s some tips to get by in your fitness goals and beat the heat:

  1. Hydrate, hydrate, hydrate! This is important at ANY time of the  year, but it becomes especially important in hotter weather. If you’re outdoors and it’s hot (especially if it’s upper 90s/triple digits), take sips of water every couple of minutes. The amount of water you should be drinking is half of your body weight (pounds) in ounces. I would be drinking at LEAST that and a few extra in warmer weather.
  2. Get your electrolytes! There are companies that put out bottled water which contain electrolytes and some which put out packets you can put in water. There are options in this article as well.
  3. If you do outdoor workouts such as running, consider doing it in the morning when it’s cooler. My favorite time of day to run is in the summer mornings, and it’s s much better than caffeine to wake up by!
  4. Wear lightweight, moisture wicking clothing when you exercise.
  5. Don’t forget your sunblock! If there’s a chance you might be outdoors for at least 15 minutes, you NEED to wear it. Your skin will thank you. Make it part of your daily regime.
  6. Consider working out indoors in a cool area of your home or in an air conditioned gym. I turned half of my basement into my personal gym and I have a fan to blow on me.
  7. If you get dizzy or don’t feel well, STOP! This could be a sign of heat exhaustion and/or dehydration.
  8. Some foods are naturally hydrating because they contain water. Watermelon, cucumbers, and various citrus fruits are great examples!
  9. Avoid eating heavy meals, especially before working out.
  10. Start your day off with water. Do NOT risk being mildly dehydrated before you workout and/or start your day. I speak from experience. IVs are no fun. The symptoms of dehydration are no fun.


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