Beat The Heat June 23 2015

There is a quote that reads, “Summer beach bodies are earned in the winter”, but we believe being healthy and fit should be a year-round activity. We know ‘fitting in fitness’ every day ain’t easy (sorry for the poor grammar, mom), but it IS worthwhile. But be smart when working out in the summer sun – here are a few tips to keeping healthy in hot and humid conditions:

HYDRATE: To quote C&C Music Factory, summer heat “gonna make you sweat”.  So, you’ll want to carry fluids with you for a hot-weather workout – sipping throughout to replenish, but not over-drinking which can lead to cramping. 

SKIP THE COTTON CLOTHING: Cotton holds moisture; wicking, tech and our JWalking Designs’ recycled EcoGreen material do not.  Invest in lighter, non-cotton clothing that will keep you cooler and drier in the heat.  Also, wearing a hat can shield the sun from beating down directly on your head.

COOL OFF: This may sound a little strange, but taking a cool shower BEFORE your workout can keep you cooler through your workout.  Before training or racing, I wash/wet my hair and put it up, still wet, in a bun; that keeps my head cool and my hair off my face. At races, I also toss a cup of water on my head to help reduce my core temperature – and, before you ask, yes, I once gave myself a Gatorade bath by grabbing the wrong cup…

EXERCISE INDOORS: Swimming, gym’ing and mall walking are all great ways to fit in fitness while staying out of the sun. Many malls open early – before the stores do – to encourage people to get in their miles in air-conditioned conditions.  

If you do choose to workout outside, be aware of the following signs of overheating:


  • Profuse sweating
  • Rapid heartbeat
  • Headache
  • Cramps – muscle and/or abdominal
  • Nausea
  • Dizziness
  • Confusion


  • Lack of or stopping sweating – your skin would be dry despite the heat
  • Rapid heartbeat and rapid, shallow breathing
  • Throbbing Headache
  • Muscle weakness
  • Nausea and vomiting
  • Dizziness and light-headedness
  • Confusion, disorientation or staggering

If you – or anyone around you – experiences any of the above symptoms, stop your workout and, to be safe, seek medical attention.