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Fit Tip: Prevent Heat Exhaustion

Summer is often accompanied by high temperature, and exercising in high temperatures can be accompanied by heat exhaustion. If the temperature is above 85°F or you're not used to exercising in the heat, your body may end up overheating – even if you're working out in a hot, humid room. Symptoms of heat exhaustion include excessive sweating, clammy skin, dilated pupils, dizziness, weakness, nausea or vomiting, rapid pulse, shallow breathing, or passing out. Definitely not the side effects you want from working out and not fun. You can prevent heat exhaustion from happening to you.

Here's how:

  • Avoid working out during the times of day when the sun is the strongest. Rearrange your schedule and exercise in the early morning or after the sun sets when the air is cooler.
  • Try to exercise in shaded areas or move your workouts indoors to an air-conditioned room.
  • Make sure to hydrate before, during, and after your workout. Keep a water bottle with you and as you feel yourself sweating, sip on it every once in a while to replenish lost fluids. If you are working out for longer than 30 minutes consider sipping on a sports drink, and if you are working out for over an hour definitely replace lost electrolytes while on the go.

To find out what else you can do


  • Consider moving your workout to the water and try swimming or kayaking.
  • Wear loose, light-colored clothing that allows your skin to breathe. Wearing a sun hat is not a bad idea to help shade the sun off your head and neck. Make sure that the hat breathes as well.
  • If you feel yourself getting too hot, reduce the intensity of your workout or take a rest. Pushing yourself will only make your symptoms worse.

Fit's Tips: High blood pressure can put you at greater risk for heat exhaustion, so get yours checked out.


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