I can remember the aftermath of playing a three set match in a tennis tournament, in temperatures over 100 degrees. Hydrating during the match helped, but I was feeling weak and exhausted. My fingers and toes were cramping and my thinking was not clear. Fortunately, I was able to find a couple of bananas and recover.

There may be advantages to exercising in the heat, Such as:

  • Blood flow to the skin is increased, which makes our bodies better able to cool down.
  • We can be more competitive if we are able to adapt to the heat.
  • It is possible to enhance our level of fitness by pushing past the initial discomfort

Warm weather generally brings us outside. Beach trips, long hikes and sports competition are more fun, more alluring. Cold, winter weather can be boring and depressing.

There are definite health considerations to consider, which are these:

  • Hot weather puts more stress on our bodies. Air temperature and humidity combine to raise our body temperature.
  • More blood is sent to our skin and less to our muscles. This will increase our heart rate.
  • With high humidity, our perspiration may not evaporate from our skin. We may become dehydrated.
  • Heat exhaustion may result from inadequate replacement of fluids, This may progress to heat stroke, a very dangerous heart condition.

This will be a relatively brief post. The next paragraph will present tips for exercising safely in the heat. Finally, I will include some pertinent items from Amazon and a notice of discounts from Dick’s Sporting Goods.


  • Watch the temperature. Pay close attention to weather forecasts and heat alerts – for the entirety of the planned activity.
  • Progress slowly. Those unaccustomed to hot weather activity must gradually adapt to the heat and slowly increase the length and intensity of the exercise.
  • Be aware of your level of fitness. Take breaks and increase intensity slowly.
  • Drink fluids often. We can cool down better and sweat more profusely if we stay hydrated. We should drink water or sport drinks before we become thirsty. Sweating removes potassium, sodium and chloride. Sport drinks can replace these.

  • Dress for the heat. Wear lightweight, loose – fitting clothing. Don’t wear dark colors, which may absorb heat. Consider a wide – brimmed hat.
  • Avoid the midday sun. Choose early morning or evening. If possible, exercise in shady areas or in a pool.
  • Use sunscreen. Sunburn will hinder our ability to cool down and may cause skin cancer.
  • Consider staying indoors. Gym workouts, mall walks and stair climbing are good back-up plans. So is indoor tennis.
  • Be aware of the health risks. Discuss this with your health care provider. There are significant medical risks.

It is also important to recognize symptoms of heat illness, such as cramps, nausea, vomiting, fainting, dizziness, headache, low blood pressure, excessive sweating and vision problems.

We may lower our body temperature by placing wet and cool towels on our necks, forehead or underarms. Keep hydrating!


As an Amazon associate, I am able to place their links within my articles. I may also benefit from activity on the links, which has no effect on the pricing. Amazon links will provide descriptions, reviews, prices and related items for comparison. You may expect good service, fast delivery, fair pricing and huge inventory choices from Amazon.

Microfiber ice towels

Cooling, wide brim hat

Large brim hat for women

Sports drink for athletes, with electrolytes, vitamins and minerals

Electrolyte power packets


I have been a customer of Dick’s Sporting Goods for several decades and have never found a better source for athletic or fitness equipment. As an associate, I may earn from any purchases made from my links. I keep a permanent link at the side of my website and am proud to represent the company.

DSG now is offering “hot summer savings”, which seems appropriate for this post. Look for:

  • Up to 30% off running footwear – Brooks, Nike, Adidas and others.
  • Up to 40% off select apparel, both men’s and women’s
  • Up to 40% off select kayaks
  • Cardio equipment for $1000 or less
  • Up to 40% off select team sports equipment and cleats
  • Up to 50% off shorts
  • Up to 30% off women’s golf skorts (not a spelling error)

Just click on the Dick’s Sporting Goods red link at the side. You will see the question “What are you looking for?” Proceed from there.


It is great to get outdoors! We only need to exercise common sense and to prepare for the possible health hazards of heat and humidity.

Check out my prior post on healthy hydration.

Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.

Be well and stay healthy!


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