Prevent Heat Exhaustion and Stress when Exercising Outdoors

Staying healthy should be a priority for us, and for those who are starting to get their healthy living up and running, it starts with adding exercise to their daily routine. We all know that by being physically active, we are helping our blood to flow better throughout our body, so that the oxygen will be distributed throughout our organs.

Most of us utilize the gym when working out, while others prefer the beauty of the outdoors to keep them company as they go on runs, or train to tone their body. However, this can also put you at risk of heat exhaustion because of your exposure to the sun. Among the symptoms that may appear include nausea, heavy sweating, pale and moist skin, as well as fast or weak pulse. How can you prevent this from happening in the first place?


If you will be exercising outdoors, you will need to start acclimatizing yourself with the weather before you start training hard. You can start by doing some light workouts for a short period then extend the minutes every week.

Wear sunscreen

Exposing yourself to the sun while working out is inevitable when you exercise outdoors which is why you should wear sunscreen as much as possible. Choose the sweat resistant version, so that you won’t lose most of your sunscreen because you are sweating a lot.

Always hydrate

Since you will be battling the heat outdoors, it is important that you hydrate yourself as much as possible. Drink before you start your workout, and have some too while you are in the middle of your routine, and afterwards as well. Choose a drink that will help replenish the lost electrolytes in your body as much as possible.

Rest in the shade

When you are taking a break from your workout, find a shady spot to rest. This will reduce the heat that your body is absorbing thus minimizing your risk from heat stroke and exhaustion. Make sure that you know the trail where you will be running or do HIIT exercises to give your body some protection from the heat.

Avoid working out during peak hours

If you wish to protect yourself from heat exhaustion, make sure that you avoid exercising during the peak hours which is from 10 in the morning to 4 in the afternoon. Pushing yourself to exercise outdoors during these times can elevate your body temperature to the point that it will be difficult for you to keep yourself cool.

Invest in the right gear

Since you will be training outdoors, it would be a good idea for you to invest on clothing that will be able to wick away your sweat from your body, to keep you cool throughout your workout. There won’t be any shortage at this point since sports goods are selling these kinds of outfits.

Skip the caffeine

As much as you would like to maintain your regular morning dose of coffee, if you are planning on working out, it would be a good idea to skip it. However, there are some who find drinking caffeine help them with their performance. If you are still keen on drinking coffee, do this at least 2 hours before you train to help open up your veins for more blood flowing in your system.

These are just a few examples on how you will be able to prevent heat exhaustion and stress when you exercise outdoors. It is important that you take precautions as much as possible, to avoid putting yourself at risk of health problems.

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