Tips for Working Out in Extreme Heat

Exercising in the heat requires extra caution and preparation to avoid heat-related illnesses like heat exhaustion or heat stroke. Penticton can experience extreme heat domes and generally high temperatures, but we don't want to stop moving! Here are some essential tips to keep your workouts safe and effective during hot summer days:

1. Hydrate, Hydrate, Hydrate

Staying well-hydrated is crucial. Drink plenty of water before, during, and after your workouts. Don't wait until you're thirsty to drink; instead, keep sipping water throughout the day. For longer or more intense workouts, consider drinking sports beverages to replenish electrolytes lost through sweat. Avoid alcohol, caffeine, and sugary drinks as they can contribute to dehydration​ (Mayo Clinic News Network)​​ (Performance Health)​.

2. Dress for Success

Wear lightweight, loose-fitting, and light-colored clothing to help your body cool down more effectively. Avoid dark colors that can absorb more heat. A wide-brimmed hat and sunglasses can provide additional protection from the sun​ (Mayo Clinic News Network)​​ (Penn Medicine)​.

3. Time Your Workouts Wisely

Plan your outdoor workouts for the cooler parts of the day, such as early morning or late evening. The hours between 10 a.m. and 3 p.m. are usually the hottest, so it's best to avoid exercising during this time​ (Performance Health)​​ (Penn Medicine)​.

4. Take Advantage of Our Lake Location

On particularly hot days, consider incorporating water activities into your workout routine. Swimming, paddleboarding, or even water running can be great alternatives to land-based exercises and will help keep you cool. Remember to bring a towel and a change of clothes for after your workout​ (Penn Medicine)​.

5. Moderate Your Intensity

Listen to your body and be prepared to adjust the intensity of your workouts. It's important to acclimate to the heat gradually, so start with shorter, less intense sessions and slowly build up as your body adapts. If you start feeling dizzy, nauseous, or excessively tired, take a break and cool down​ (Mayo Clinic News Network)​​ (Performance Health)​.

6. Recognize Signs of Overheating

Knowing the symptoms of heat-related illnesses can help you react quickly. Signs of heat exhaustion include heavy sweating, weakness, cold, pale and clammy skin, a fast, weak pulse, nausea or vomiting, and fainting. Heat stroke, which is more severe, can cause a high body temperature (above 103°F), hot, red, dry or damp skin, a fast, strong pulse, confusion, and unconsciousness. If you experience any of these symptoms, stop exercising immediately, move to a cooler place, and hydrate. Seek medical attention if symptoms persist​ (Mayo Clinic News Network)​​ (Performance Health)​.

7. Use Sunscreen

A sunburn can significantly affect your body's ability to cool down and increase the risk of skin cancer. Apply a broad-spectrum sunscreen with an SPF of at least 30 before heading outdoors and reapply every two hours or after swimming or sweating​ (Performance Health)​.

By following these tips, you can safely enjoy your CrossFit workouts even on the hottest days. And remember, at Beach City Fitness, we're always here to help you modify your workouts and find the best way to stay active while staying cool. If you have any questions or need adjustments to your routine, don’t hesitate to ask our coaches. Stay hydrated, stay cool, and keep moving!