How to Avoid Overheating While Exercising Outside

Exercising outdoors can be a rewarding and fun experience. However, you can risk hyperthermia, or elevated body temperature during the summer months. Aside from elevated body temperature, overheating can lead to heat stroke, loss of consciousness and, in some cases, can land you in the hospital. Here are a few tips to avoid overheating while exercising outdoors.

How to Avoid Overheating While Exercising Outside


Drinking plenty of water will keep you from getting dehydrated, which will allow you to sweat. While this sounds pretty gross, sweat is your body’s natural way of cooling itself. Dehydration is also one of the more serious aspects of overheating, and it can leave you feeling exhausted and ill. In addition to drinking plenty of water, you should stay on top of any fluctuations in humidity with your local radar weather app. An unexpected increase in humidity may leave you thinking that you don’t need water when your body needs hydration the most.

Know the Current Weather

Check your weather radar to avoid unexpected heat spikes during your outdoor adventure. While having an extended forecast from your news app is great, nothing beats the precision of weather radar, which can give you hour-by-hour weather updates.

Check Yourself

Pushing yourself during exercise is great, but you should be aware of anything that indicates a serious problem. If you are becoming dizzy, seeing flashes, or otherwise feel ill, it is healthier to stop and figure out the problem than to push through. Besides your weather radar app, you can also download exercise apps that can help you gauge when you are overdoing things.

How to Avoid Overheating While Exercising Outside

Take A Break

Heat exhaustion and heat stroke can happen very quickly, so if you start feeling dizzy or sweating excessively, you should take a break in the shade or get indoors if possible. Excessive sweating is your body’s natural way of cooling the body off. It is important to make sure that you are replacing the fluids that your body is losing. If the water and salt that your body lost aren’t replaced quickly, it can lead to heat exhaustion, heat stroke, or even death in severe circumstances. In addition to drinking water as mentioned above, you will also want to replace electrolytes by drinking sports drinks.

If you have a cell phone, you should call for help if you have any of the following symptoms: nausea, vomiting, excessive sweating, headache, dizziness, fainting, cold or clammy skin, muscle cramps, fatigue, weakness, rapid or shallow breathing, and rapid or weak pulse. Do take off your shirt and soak it with water to place it on your forehead. Seek medical care as soon as possible.

While exercise is important, it can also be dangerous. Keeping an eye out on the weather and maintaining self-awareness will ensure that your exercise routine is helpful, instead of harmful.

Have you ever dealt with overheating when exercising outside?