Personal Trainer Offers Safety Tips for Exercising in the Heat

The record high temperatures that have dominated most of the summer are continuing to make outdoor activities more dangerous. Despite the extreme heat and humidity many people are exercising outside because they know winter is just around the corner.

"It's great to get outside and exercise before the cold weather sets in, but this year's record heat makes it all the more important to take precautions so you don't make a healthy activity bad for your health," said Kara Smith, personal trainer and special projects coordinator at Loyola Center for Fitness.

Here are a few tips to keep you safe while exercising in the heat.

  1. Stay Hydrated. Drink water before, during and after you exercise. You should be drinking half your body weight to make sure you stay hydrated while exercising in the heat. Weigh yourself before you head outside and again as soon as you get home. Whatever weight you lost is water weight so drink that amount in ounces of water to replenish your body.
  2. Choose Your Time Wisely. Avoid exercising outside during the hottest times of the day which are usually from 10am – 4 pm.
  3. Protect Your Skin. Be sure to wear a waterproof and sweatproof sunscreen to protect your skin from the sun.
  4. Protect Your Eyes. If exercising during the daylight hours wear sunglasses to protect your eyes.
  5. Let the Heat Escape. Clothes that are light colored and lighter weight will help keep you cooler. Also, look for clothing made out of materials that pull moisture away from the body like cotton. Try to avoid wearing hats, which don't allow heat to escape through the head. Wear sunscreen instead.

"Go easy when exercising in the heat, especially if you're just starting out. It takes seven-10 days for the body to get used to the heat," Smith said.

Download Center

HTML - No Current Item Deck
  • Free Safety Management Software Demo

    IndustrySafe Safety Management Software helps organizations to improve safety by providing a comprehensive toolset of software modules to help businesses identify trouble spots; reduce claims, lost days, OSHA fines; and more.

  • The Top 5 Safety and Technology Trends to Watch in 2019

    Get the latest on trends you can expect to hear more about in 2019, including continued growth of mobile safety applications, wearable technology, and smart PPE; autonomous vehicles; pending OSHA recordkeeping rulemaking; and increased adoption of international safety standard, ISO 45001.

  • Get the Ultimate Guide to OSHA Recordkeeping

    OSHA’s Form 300A posting deadline is February 1! Are you prepared? To help answer your key recordkeeping questions, IndustrySafe put together this guide with critical compliance information.

  • Safety Training 101

    When it comes to safety training, no matter the industry, there are always questions regarding requirements and certifications. We’ve put together a guide on key safety training topics, requirements for certifications, and answers to common training questions.

  • Conduct EHS Inspections and Audits

    Record and manage your organization’s inspection data with IndustrySafe’s Inspections module. IndustrySafe’s pre-built forms and checklists may be used as is, or can be customized to better suit the needs of your organization.

  • Industry Safe

OH&S Digital Edition

  • OHS Magazine Digital Edition - January 2019

    January 2019

    Featuring:

    • PREVENTING ERRORS
      Production vs. Safety 
    • EMERGENCY SHOWERS & EYEWASH
      Meeting the Requirements for Emergency Equipment
    • CONSTRUCTION SAFETY
      The State of Contractor Safety
    • FOOT PROTECTION
      The Three Keys to Effective Chemical Management
    View This Issue