I<\/span>f the mention of a heat wave makes you would like to hide from the outside and curl up with a slushie in hand, you\u2019re not alone. Getting out and about in hot temperatures\u2014let alone attempting to exercise in them\u2014could be daunting. But there\u2019s no have to fear. You may still get in outdoor workouts like walking in most temps so long as you\u2019ve got the correct preparation and approach. (Hint: It involves consuming your favorite non-caffeinated cold beverage.)<\/p>\n And there\u2019s good reason to hit the pavement even when it\u2019s hot enough to fry an egg: It\u2019s a known undeniable fact that walking outdoors has many<\/a> positive advantages for the body\u2014whether it’s increased blood flow<\/a> to the brain and higher cardiorespiratory fitness<\/a> or greater feelings of overall happiness<\/a> and improved mental health<\/a>.<\/p>\n But doing all of your \u201chot girl walk\u201d<\/a> in hot weather can result in a major\u2014and sometimes dangerous\u2014increase in your body temperature. \u201cIndividuals are vulnerable to dehydration because you might be sweating very easily,\u201d says Lee Scott<\/a>, Toronto-based walking coach and founding father of WoW Power Walking<\/a>. And, she adds, your core temperature can potentially reach unhealthy levels.<\/p>\n \u201cExercising in temperatures higher than 91.4 degrees Farenheit can increase the chance of heat exhaustion<\/a>, which occurs when the body is unable to take care of proper blood flow to all organs and <\/em>the skin for thermoregulation at the identical time,” Heather Milton, CSCS,<\/a> a board-certified clinical exercise physiologist at NYU Langone\u2019s Sports Performance Center, previously told Well+Good. Signs of warmth exhaustion to look out for include excessive fatigue, fainting, and never feeling in a position to exercise any longer.<\/p>\n Related Stories<\/span> <\/p>\n <\/a> <\/div>\n<\/p><\/div>\n <\/related-content> <\/div>\n<\/p><\/div>\n So how are you going to safely sustain your each day 10,000 steps (or nonetheless many you wish to aim for)? Scott, co-author of The Walking Solution<\/em><\/a>, shared with Well+Good some suggestions that might help make walking in the warmth more bearable. Before you grab your Airpods and soak in your each day dose of vitamin D, listed here are a couple of things to know.<\/p>\n \u201cI at all times recommend people exit early within the day, and I believe it\u2019s a typical tip amongst exercisers before all of the smog builds up,\u201d says Scott. Not only is it cooler, the air quality<\/a> is often higher very first thing within the morning. Should you are unable to slot in a walk early on, walking at night when temperatures are lower can also be an option.<\/p>\n This might sound like common sense, but it might probably truly make a difference: Walk on a trail or path that has shaded areas. Should you are in a city, walk along a tree-lined avenue or in between tall buildings that supply shade from the sun. One smart strategy is to go somewhere with shops\u2014this fashion you may step into the air-con for a couple of minutes if you’ll want to. For individuals who live in a suburban or rural area, select a trail that has loads of shaded areas and places to hydrate (like public water fountains at a park).<\/p>\n If nowhere outside feels comfortable, don\u2019t rule out an indoor mall<\/a>, which can allow you to stay inside air-con and avoid UV rays when you\u2019re at it.<\/p>\n Keeping the top cool can assist you to decrease your body’s rising temperatures as you walk. \u201cI often wet my hat to maintain cool,\u201d says Scott. (This can be a strategy that pro marathon runners<\/a> use, too.)<\/p>\n Studies<\/a> show that head cooling helps to enhance athletic performance and reduces fatigue following a workout. Intermittent face cooling resembling face misting has also been found to enhance endurance in hot environments. Try running cool water over your head at any time when you pass a water fountain or carrying ice water which you can dump on top once you begin to get too toasty.<\/p>\n Also, it might probably help to maintain your face out of the sun: Wear a visor, sunglasses, or a hat.<\/p>\n You have heard it before, nevertheless it’s value repeating: As you sweat, you’ll want to replenish your body with fluids. On hot days, it is best to hydrate every 15 to twenty minutes with a minimum of eight ounces of water when exercising in the warmth, in keeping with the Centers for Disease Prevention and Control<\/a>. If there aren\u2019t water fountains in your route, bring along a water bottle. And in case you\u2019re on the market for a very long time, or in case you know you\u2019re a heavy sweater, consider adding electrolytes<\/a>.<\/p>\n <\/p>\n Nathan ExoDraw & ExoShot 2.0 Flask \u2014 $40.00<\/p>\n <\/a> <\/p>\n That is our editor\u2019s top rec for a handheld water bottle on the go. Nathan\u2019s ergonomically-designed bottle comes with a hand strap that permits you to comfortably hold it without having to give it some thought. Even higher, the collapsible flask shrinks as you drink, so water doesn\u2019t slosh around, and the sports nozzle makes it easy to sip as you walk.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n Before heading out into high temps, you may prepare your body by cooling off inside (aka standing in front of the AC, perhaps with a few ice packs) and drinking cold beverages like a slushie or smoothie. Research<\/a> shows that these strategies can reduce your body’s core temperature even once you start to exercise, helping to enhance your safety and endurance while exerting yourself in hot weather.<\/p>\n And don\u2019t ignore bringing your body temp back down after you\u2019re done walking: Scott also suggests taking a cool shower after your workout, if possible.<\/p>\n Aim to wear lightweight, breathable attire in light colours that reflect within the sun. Tight-fitting clothes can trap the warmth, and designs that leave room for skin-to-skin contact (like tank tops) may cause chafing, depending in your body, so test out different styles until you discover what\u2019s comfortable for you. And stick to sweat-wicking socks<\/a>\u2014old-school cotton options can find yourself creating friction and result in blisters. Lastly, Scott recommends selecting comfortable trainers that feature mesh material on top and have a low heel profile.<\/p>\n If at any time you start to feel excessive fatigue or feel like you may\u2019t walk any further, give yourself a break. \u201cShould you absolutely feel just like the heat is simply too much, then you’ll want to stop walking and discover a cool place within the shade to bring your temperature down or step indoors,\u201d says Scott. Should you keep pushing through, you would put yourself in danger for heatstroke<\/a>, which requires immediate medical attention.<\/p>\n Should you are recent to walking or the temps have suddenly spiked, remember your body has to turn out to be acclimatized<\/a> to the warmth. Over the course of a couple of weeks, your body will steadily adjust<\/a> to walking in the warmth. Start slowly with shorter walks at an affordable pace. \u201cOver time you’ll give you the chance to extend your pace,\u201d says Scott. \u201cTrust what your body is telling you by way of speed.\u201d<\/p>\n \n Our editors independently select these products. Making a purchase order through our links may earn Well+Good a commission. <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":" If the mention of a heat wave makes you would like to hide from the outside and curl up with a slushie in hand, you\u2019re not alone. Getting out and about in hot temperatures\u2014let alone attempting to exercise in them\u2014could be daunting. But there\u2019s no have to fear. You may still get in outdoor workouts […]\n","protected":false},"author":1,"featured_media":31441,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"fifu_image_url":"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/07\/GettyImages-hot-walking.jpg","fifu_image_alt":"","two_page_speed":[],"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[97],"tags":[1827,461,726,151,206],"class_list":["post-31440","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-cool","tag-hot","tag-stay","tag-tips","tag-walking"],"aioseo_notices":[],"yoast_head":"\n1. Attempt to walk within the early mornings or late evenings<\/h2>\n
2. Select your path properly<\/h2>\n
3. Keep your head and face cool<\/h2>\n
4. Stay hydrated and be prepared to sweat!<\/h2>\n
![\"\"](\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/07\/Screen-Shot-2023-07-14-at-10.09.32-AM_falsexfalse_true_70.webp\")
<\/a>5. Try pre- and post-cooling<\/h2>\n
6. Dress strategically<\/h2>\n
7. Take heed to your body<\/h2>\n
8. Give yourself time to acclimate<\/h2>\n