Franciscan Alliance: Staying Active in Hot Weather

By: Franciscan Health Last Updated: July 21, 2016

Franciscan---Stay-Active-woman-runnerNow that the temps are heating are some tips for staying cool when exercising outside!

  1. Dress cool! You want to wear clothes that wick sweat, not absorb it.
  2. If possible, carry a water bottle with you or wear a hydration belt. The goal is to drink 4-8 oz. of water every 20 minutes.
  3. Try to avoid the hottest parts of the day. Set that alarm and get your workout in before work!
  4. Make sure you start your workout hydrated.
  5. If you feel dizzy, out of breath more so than usual, stop and take a break. You don't want to end up with a trip to the ER. Listen to your body!

Try these healthy snacks to cool down post workout:

  • Frozen fruit
  • Homemade popsicles made from 100 percent fruit juice
  • A pitcher of ice cold water with fruit slices, cucumber or mint
  • Fruit smoothies
  • Cold salads, loaded with raw vegetables, black beans or chickpeas, low-fat cheese or heart-healthy fish like albacore tuna or salmon
  • Cold, crispy raw veggies

Download the American Heart Association's warm weather fitness guide.

Written by: Kelly Devine Rickert, MS, RD, CSSD, LDN
Registered Dietitian/Health Coach, Franciscan WELLCARE