1. Hydration is critical.

You should start hydrating yourself at least 12 hours before your workout. This will ensure you don’t enter into your fitness workout routine with a fluid deficit. When you start exercising, you should drink water at least every 15 minutes. Remember you also lose salt and other electrolytes when you exercise, making it wise to replace some of your fluids with Gatorade or another brand of sports drink. Avoid caffeine within 24 hours of exercising since it acts as a diuretic to promote fluid lose.

2. Choose your hot weather workout time wisely.

Avoid being out in the hot sun between the hours of 10:00 A.M. and 3:00 P.M. The best times to exercise will be early in the morning or in the later evening when temperatures are more moderate and the humidity is lower.

3. Dress light and comfortably.

Choose clothing made of modern wicking materials such as Cool Max which actually breathe and direct heat away from your body. ADIDAS makes a nice line of clothing using this cooling fiber.

4. Know the symptoms of heat related illness.

Signs of heat exhaustion include elevations in body temperature, headache, nausea, dizziness, and lightheadedness. A more serious form of heat illness is heat stroke which includes symptoms such as high body temperature, red, flushed skin, confusion, rapid pulse, and difficultly breathing. This condition can progress rapidly to seizures, coma, and even death. If you start to experience symptoms of heat stroke, it’s important to seek medical attention right away as this can be a life threatening condition. If you experience mild symptoms of heat exhaustion, stop your fitness workout routine immediately and start replacing fluid and, if possible, spray your body with cool water If symptoms don’t improve in 20 minutes, call your doctor.

5. Wear a sunscreen.

If you experience a sunburn from unprotected sun exposure, you will not only damage your skin but you’ll experience additional problems with temperature regulation. Apply a sunscreen with an SPF of 15 or greater every two hours and you can avoid both consequences.
6. Be moderate in your workout goals on hot days.

When temperatures and humidity are high, it’s not the time to maximize your workout. This is particularly true if you haven’t acclimated to exercising in the heat. Cut your workout goals back just a bit. Remember, you’re going to burn more calories exercising in hot weather anyway.
7. Consider other exercise options when the temperatures climb above 80 degrees.

When temperatures rise above 80 degrees, exercise can put a serious strain on your system. Combine this with humidity and you’re a real setup for a heat related illness. Consider taking your outdoor fitness routine to a local mall that has air conditioning.   If you belong to an exercise club, this would be a good time to go.