Continuum Fitness & Movement Performance – Registered Kinesiologist Ottawa

Tips for Exercising Safely in the Heat

Summer is finally here!  We’ve been dreaming of this season for months.  We want to get out and enjoy the beautiful weather but sometimes, the heat can be overwhelming.  It can be difficult to train in the hot, humid weather, especially when we have a race on the horizon.

Here are our top tips for Exercising Safely Outdoors in Hot/Humid Weather:

1. Get ahead of/ Remain/Re: Hydrate – drink before, during, and after workouts.  My homemade electrolyte drink: 1L Water, 1/2 tsp unrefined grey sea salt, juice of 1/2 lemon, 1-2 tsp maple syrup

2. Adjust workout times: Early morning or evening works best

3. Reduce/Monitor intensity: watch for signs of heat exhaustion (dizziness, fatigue, headache, muscle cramps, nausea)

4. Bring your workout indoors: If you find cardiovascular machines boring, try strength training or join a new indoor class

5. Cross train: Swimming and biking will be less intense and cooler options

6. Dress appropriately: Wear cool, wicking and light coloured fabrics.  Don’t forget the sunscreen!

7. Plan ahead: Look for cool, tree lined, shady routes

8. Weather watch: Before you head out, check for local heat advisories and warnings

3 thoughts on “Tips for Exercising Safely in the Heat”

  1. Jennifer Wrightsell-Hughes

    Hey Sarah, I made your electrolyte drink – as shown on CTV morning – and it turned out great (you didn’t include the frozen raspberries in your recipe here but I think they added a lot to the flavour)! Thanks so much for providing a healthy, easy, and affordable alternative to those sugary and artificial sports drinks. I will be making this for my boys all the time now.

  2. Thank you, Jennifer! The frozen fruit adds a nice punch of flavour, doesn’t it? I usually add it to the water the night before and it’s perfect in the morning. I’m glad you enjoyed it!

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