If shade is available only intermittently along your walking path, rest beneath patches of trees or other sources of shade to cool down, at least temporarily.
The hottest part of the day is usually between 3:00 and 6:00 in the afternoon. [3] X Research source Check your local forecast before heading out. If your local temperature is 90 degrees Fahrenheit (32 degrees Celsius) or above, exercise caution and keep your weather walk brief. If your local temperature is 100 degrees Fahrenheit (38 degrees Celsius) or more, many healthcare experts would advise against going on a hot weather walk.
If you do typically walk or workout, but not in heat, adopt a slower-than-usual pace when out on a hot weather walk. Increase your speed after a few minutes if you feel up to it. The amount of time needed to acclimate to hot weather varies from person to person. Hot weather walks will feel uncomfortable, but if you get dizzy, nauseous, or fatigued, slow your pace or consider ending your hot weather walk.
In hot weather, drink water even when you’re not thirsty to prevent dehydration. Take a sip (five ounces, or 150 milliliters) at least once every 10 to 15 minutes. [6] X Research source Drink at least 16 ounces (500 milliliters) of water one or two hours prior to your hot weather walk. Drink the same volume 15 minutes before heading out. If you’re planning on a particularly vigorous hot weather walk, bring a sports drink along, too. Sports drinks like Gatorade can help you replenish sodium, potassium, magnesium, and calcium. that you lose through sweating. Do not drink juices or soda, as they contain high levels of sugar that won’t be readily absorbed during your hot weather walk.
When looking for hats, look for lightweight, mesh fabric around the scalp with a brim that covers the forehead and back of neck. The hat should also be made from breathable material that allows perspiration to quickly escape. Select clothes made from synthetic moisture-wicking fabrics instead of cotton, which retains sweat and can cause discomfort.
Always use your cold packs as directed. If you don’t want to invest in a special cold pack , you can just throw a handful of ice cubes in a resealable plastic bag or wet a small hand towel with cold water. Wrapping a wet towel around your neck is a great way to stay cool. Or, you can also wet a bandanna and refrigerate or freeze it and then wrap it around the back of your head and neck to stay cool. Remember, as you continue your hot weather walk, the cold pack or ice bag will become warmer.
Avoid scented sunscreens, as they attract bugs. [14] X Research source Additionally, wear sunglasses. Protecting your eyes is extremely important no matter the weather. Choose sunglasses that offer 99% or greater UV protection. [15] X Research source
Continue to add time to your hot weather walk in five-minute increments up to a time limit you feel is adequate and safe. Factor your own health and medical history into your decision to head out for a hot weather walk. For instance, if you have a medical condition that is exacerbated by hot weather (such as heart failure), or are taking medication (like diuretics) that could put you at greater risk for a heat-related illness, avoid hot weather walks. Talk to your doctor if you are unsure about the relationship between hot weather walks and your medication or medical history. If you believe you have any reason to be concerned about taking a hot weather walk, stay indoors. Take a rest under some shady trees or head home if you feel you cannot complete the full circuit you’d planned on walking.
Heat exhaustion. If you suffer from heat exhaustion, you might experience nausea, vomiting, headache, fainting, thirst, or feelings of general weakness. Your skin may become cold, pale, and clammy. Heatstroke. Heatstroke occurs when heat exhaustion is left untreated. You’ll experience all the symptoms of heat exhaustion, plus a few additional symptoms. Your skin will be hot and your heart might be racing. You may or may not sweat. Seek medical attention immediately if you have heatstroke. Heat cramps - Heat cramps cause the muscle to contract painfully. Your body temperature might remain normal and your muscles might feel tense or firm. Heat syncope and exercise-associated collapse – Heat syncope causes feelings of lightheadedness or fainting in high temperatures. This is unlikely to affect you during hot weather walks, since it tends to occur after standing for a long period of time. A related condition, exercise-associated collapse, also causes feelings of lightheadedness or fainting, but you are more likely to experience it because it tends to strike after exercising (such as after vigorous walking).
