{"id":36608,"date":"2021-07-14T09:30:16","date_gmt":"2021-07-14T13:30:16","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=36608"},"modified":"2025-06-20T15:15:52","modified_gmt":"2025-06-20T19:15:52","slug":"working-out-in-the-heat","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/working-out-in-the-heat\/","title":{"rendered":"7 safety tips for working out in the heat"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">You\u2019re power walking along a path when you realize the temp has climbed close to 100<\/span><span style=\"font-weight: 400;\"> degrees Fahrenheit (F)<\/span><span style=\"font-weight: 400;\">. Even though you\u2019re dressed for the heat and are carrying water, is it safe to exercise outdoors when the temperature soars?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working out in the heat puts additional stress on the body and exposes you to risks not present during cooler temperatures. To decrease your chance of overheating\u2014or worse, having a serious complication, such as heat stroke, take extra measures to stay safe when exercising outside.\u00a0<\/span><\/p>\n<h2 id=\"the-benefits-and-dangers-of-working-out-in-the-heat\"><span style=\"font-weight: 400;\">The benefits and dangers of working out in the heat\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some people prefer exercising in the heat. They know it takes less time to warm up when it is warm outside, and stiff muscles and tendons feel better in the warmth, compared to in the cold.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s more, some people think training in the heat yields better flexibility and burns more calories. However, there aren\u2019t any studies to know just how many more calories you burn working out on a hot day versus a cooler day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the risks of<\/span> <a href=\"https:\/\/www.cdc.gov\/niosh\/heat-stress\/about\/illnesses.html\"><span style=\"font-weight: 400;\">heat-related illnesses<\/span><\/a><span style=\"font-weight: 400;\"> are real\u2014and these risks rise as temperature and humidity increase.\u00a0<\/span><\/p>\n<h2 id=\"what-are-heat-related-illnesses\"><span style=\"font-weight: 400;\">What are heat-related illnesses?\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.singlecare.com\/blog\/heat-illness\/\">Heat related illnesses<\/a> are ailments caused by overheating. <\/span><span style=\"font-weight: 400;\">Body temperature is maintained within a narrow range. The body balances heat load with heat dissipation. The body&#8217;s heat load is from both metabolic processes and from absorbing heat from the environment. <\/span><span style=\"font-weight: 400;\">When your body can\u2019t cool itself down effectively by sweating in hot conditions, your core body temperature rises. This rise in core body temperature can lead to the following health problems.<\/span><\/p>\n<h3 id=\"heat-cramps\"><span style=\"font-weight: 400;\">Heat cramps<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Heat cramps are the mildest heat-related illness. The symptoms include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Painful, involuntary spasms usually in the arms, legs, or abdomen<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle pain in arms, legs, or abdomen<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool, moist skin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Normal or increased (but not above 104 degrees) body temperature\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hot environmental conditions and dehydration lead to heat cramps. <\/span><span style=\"font-weight: 400;\">Heat cramps are painful muscular cramping, usually occurring in big muscle groups, that occurs during or after exertion in hot environments.<\/span><span style=\"font-weight: 400;\"> The cramping feeling may be from an electrolyte imbalance from sodium depletion due to too much sweating.<\/span><\/p>\n<h3 id=\"heat-exhaustion\"><span style=\"font-weight: 400;\">Heat exhaustion<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cHeat exhaustion is when someone feels sick due to loss of salt and water from heat exposure,\u201d says<\/span> <a href=\"https:\/\/www.onemedical.com\/providers\/michael-chen\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Michael Chen, MD<\/span><\/a><span style=\"font-weight: 400;\">, a physician at One Medical in Portland, Oregon. \u201cPeople may feel their heart racing, be nauseated, sweaty, or weak, but their body temperature usually stays below 104 degrees Fahrenheit.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Heat exhaustion typically occurs with prolonged exercise in hot conditions accompanied by dehydration and overexertion. Symptoms include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headache<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea or vomiting<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue or weakness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irritability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dizziness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heavy sweating, at first<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thirst<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased urination<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you experience these symptoms, go to a cool environment and cool your body temperature by removing unnecessary clothing (like shoes and socks), take small sips of cool water, apply cool compresses, and take a cool shower. Seek medical attention if symptoms don\u2019t improve.\u00a0<\/span><\/p>\n<h3 id=\"heat-stroke\"><span style=\"font-weight: 400;\">Heat stroke<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When the thermometer goes above 104 degrees, outside exertion gets risky. \u201cThat means your body is overheated and you\u2019re experiencing heat stroke, a serious condition that requires emergency medical treatment,\u201d Dr. Chen says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Heat stroke, the most serious heat illness, is the body\u2019s inability to regulate its temperature. Your core body temperature can quickly rise, within 10 to 15 minutes. Symptoms include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Disorientation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Confusion or slurred speech<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hot, dry skin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shallow breathing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seizures<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body temps over 1<\/span><span style=\"font-weight: 400;\">03\u00b0F<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack of sweating<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It can be life threatening and requires immediate medical attention. \u201cIf left untreated, it can cause significant damage to the brain, heart, and kidneys,\u201d Dr. Chen says. \u201cThe longer treatment is delayed, the worse the damage can be. That\u2019s why it\u2019s so important to know the signature symptoms of heat stroke.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our wellness newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Wellness Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h2 id=\"7-ways-to-exercise-safely-in-the-heat\"><span style=\"font-weight: 400;\">7 ways to exercise safely in the heat<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When is it too hot to run? Are summer workouts okay? After taking proper precautions, you can safely do your cardio during the summer. Here\u2019s some tips to stay safe when working out in the heat:<\/span><\/p>\n<h3 id=\"1-work-out-when-it-s-cooler\"><span style=\"font-weight: 400;\">1. Work out when it\u2019s cooler.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Opt for early mornings or early evenings when it&#8217;s cooler outside. Many phone apps show the temperature at each hour of the day, so you can schedule appropriately. When the temperature soars over 100 F, or there is a heat index of 7 or greater, skip your outdoor workout or move it indoors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe hotter it is and the higher the percentage of relative humidity, the greater the risk to your health,\u201d says Snehalata Topgi, MD, an emergency medicine physician and event medical director at <\/span><a href=\"https:\/\/www.paradocsworldwide.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ParaDocs Worldwide<\/span><\/a><span style=\"font-weight: 400;\">, an events medical services company. \u201cFor example, 71 degrees with high humidity can be dangerous because your body cannot evaporate the sweat. And sweating is how our bodies cool.\u201d<\/span><\/p>\n<h3 id=\"2-take-a-cold-shower\"><span style=\"font-weight: 400;\">2. Take a cold shower.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you start working out, consider taking a cold shower. To stay cool during your workout, skip the blow dryer after taking a pre-workout shower and exercise with wet hair instead.\u00a0<\/span><\/p>\n<h3 id=\"3-drink-the-right-liquids-to-hydrate\"><span style=\"font-weight: 400;\">3. Drink the right liquids to hydrate.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Staying hydrated on a hot day means drinking water. Schedule hydration breaks. If you plan to exercise for more than 60 minutes, you may also want to change your liquid of choice to a sports drink. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6213308\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> finds that functional sports drinks <\/span><span style=\"font-weight: 400;\">may be better than water for prolonged exercise and performance in hot weather.<\/span> <span style=\"font-weight: 400;\">Flavored water has been shown to increase fluid consumption, so try adding your favorite flavor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sports drinks help replenish your body&#8217;s sodium, potassium, and electrolytes. Sodium is a key ingredient in keeping cool on a hot day because it helps your body retain water. \u201cYour water needs will vary depending on your activity level and geographical location, but the Institute of Medicine recommends a daily total of 3.7 liters (15 cups) for the average adult male and 2.7 liters (11 cups) for the average adult female,\u201d Dr. Chen says.<\/span><\/p>\n<h3 id=\"4-wear-light-clothing\"><span style=\"font-weight: 400;\">4. Wear light clothing.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wearing light colored, moisture-wicking clothing can help pull sweat away from your skin to help keep you cooler. Fabrics like cotton, bamboo, and Tencel are breathable and have water-wicking fibers that keep you drier. Colors like white, gray, beige, tan, and soft pastels work well for keeping cool as the temperature rises, avoid dark colors as they attract and hold heat.<\/span><\/p>\n<h3 id=\"5-eat-small-meals-more-frequently\"><span style=\"font-weight: 400;\">5. Eat small meals more frequently.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it&#8217;s super-hot outside, eat a smaller meal before and after workouts to help decrease nausea and cramps. Don\u2019t eat too much before a hot workout as your body will divert blood to the intestines and can make you feel fatigued faster.<\/span><\/p>\n<h3 id=\"6-check-in-on-your-body-temperature\"><span style=\"font-weight: 400;\">6. Check in on your body temperature.\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Frequently check your <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/fever-temperature\/\"><span style=\"font-weight: 400;\">body temperature<\/span><\/a><span style=\"font-weight: 400;\">. While some people feel fine at temps over 101<\/span><span style=\"font-weight: 400;\"> F<\/span><span style=\"font-weight: 400;\"> during an afternoon summer workout outside, others will start to feel the effects of heat-related illness. If you feel overheated, fatigued, dizzy, weak, or faint, stop immediately. Get inside, cool down, put your feet above your heart, drink plenty of cold liquids, and rest to prevent developing heat-related illness. \u201cBuy insulated bottles or packs to keep ice packs or your drinks cold,\u201d Dr. Topgi suggests. \u201cTry applying that to your wrists or your necks to cool down.\u201d\u00a0<\/span><\/p>\n<h3 id=\"7-learn-your-medical-risks\"><span style=\"font-weight: 400;\">7. Learn your medical risks<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Certain medical conditions make you more prone to heat-related illness, such as high blood pressure, diabetes, heart problems, or kidney issues. Additionally, certain prescriptions can make exercising in the heat even more dangerous.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some types of medications can remove salt and water from your body, causing dehydration. If you take <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/dehydration-medication\/\"><span style=\"font-weight: 400;\">medications that cause dehydration<\/span><\/a><span style=\"font-weight: 400;\">, exercising when it\u2019s hot can lead to severe dehydration and other heat-related illnesses more quickly than if you were not taking them. You may be more prone to a heat-related illness if you take diuretics, laxatives, oral diabetes medicine, chemotherapy drugs, or <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/lithium-carbonate\"><span style=\"font-weight: 400;\">lithium<\/span><\/a><span style=\"font-weight: 400;\"> for bipolar disorder.<\/span><\/p>\n<p><a href=\"https:\/\/www.uspharmacist.com\/article\/these-medications-take-the-fun-out-of-sun\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Other medications<\/span><\/a><span style=\"font-weight: 400;\"> reduce your ability to sweat.<\/span><span style=\"font-weight: 400;\"> Some medications that cause heat intolerance include certain migraine and allergy medications, vasoconstrictors, and tricyclic antidepressants. These can raise your risk for heat-related illness by preventing the dispersion of heat through sweating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201dBe cautious if you\u2019re at an increased risk or take medications that can increase your risk\u2014talk to your provider to understand how to manage your risk,\u201d Dr. Chen says.<\/span><span style=\"font-weight: 400;\"> Pay special attention to exercising in hot weather, getting the proper hydration, and knowing the signs of heat-related illnesses to gauge how you feel while exercising outdoors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When the temperature rises, be sure to take the proper precautions to avoid heat-related illnesses. Carry water or a sports drink, wear loose, light-colored clothing, and check in with yourself once you begin exercising so you can recognize when your body is overexerted.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019re power walking along a path when you realize the temp has climbed close to 100 degrees Fahrenheit (F). Even though you\u2019re dressed for the heat and are carrying water, is it safe to exercise outdoors when the temperature soars? Working out in the heat puts additional stress on the body and exposes you to [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":51829,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8029],"tags":[12674],"coauthors":[20614],"class_list":["post-36608","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-education","tag-exercise","franchise-workout-rx","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>7 safety tips for working out in the heat<\/title>\n<meta name=\"description\" content=\"There are pros and cons to working out in the heat. 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