Walking outdoors is a great way to stay active and enjoy nature, but during the summer months, when temperatures rise, it's essential to take extra precautions to protect yourself from heat-related illnesses. High heat and humidity can put a significant strain on the body, especially while exercising outdoors. Here are some key precautions that you should take to ensure your outdoor walks remain safe and enjoyable in hot weather.
Time Your Walks - Mornings and Evenings are Best
The hottest part of the day is usually between 10:00 a.m. and 4:00 p.m. Obviously, this can vary throughout different parts of the world (if you live in Las Vegas, for example, you may want to walk in the morning before 8:00). If possible, schedule your walks for early morning or later in the evening when the sun is lower and temperatures are cooler. This simple change can significantly reduce your risk of heat exhaustion or sunburn.
Dress Appropriately
Wear lightweight, loose-fitting, and light-colored clothing to reflect sunlight and allow your body to cool more easily. Fabrics like cotton or moisture-wicking synthetics help sweat evaporate, which is your body's natural way of cooling down. Under Armour offers a wide variety of comfortable and light clothes that are great for outdoor exercise during the summer months. Also, a wide-brimmed hat and sunglasses can protect your face and eyes from the sun's rays, while sunscreen (SPF 30 or higher) is crucial to prevent sunburn, even on cloudy days.
Stay Hydrated
Hydration is one of the most critical factors in preventing heat-related problems. Drink water before, during, and after your walk, even if you don't feel thirsty. When you sweat, you lose not only water but also important electrolytes. Carry a water bottle with you while walking during the summer, such as this one from Hydracy, which keeps track of your water intake. For longer walks, especially in extreme heat, consider drinks that contain electrolytes, such as sports drinks or coconut water. It's also good to avoid alcohol and caffeine, as they can contribute to dehydration.
Know the Signs of Heat Illness
Heat exhaustion and heatstroke are serious conditions. Learn to recognize early symptoms like heavy sweating, dizziness, headache, nausea, or weakness. If you or someone else starts experiencing confusion, rapid pulse, fainting, or stops sweating altogether, it could be heatstroke, a medical emergency that requires immediate attention. Stop walking, move to a cooler area, hydrate, and seek medical help, if needed.
Choose Shady or Breezy Routes
Whenever possible, select walking paths that offer shade, such as those lined with trees or near bodies of water. These areas are often several degrees cooler than exposed asphalt or concrete, which absorb and radiate heat. A light breeze can also help regulate body temperature, so open areas with airflow can be beneficial.
Use Sunscreen
Sunburn can increase your body temperature and contribute to dehydration. Apply a broad-spectrum sunscreen with at least SPF 30 to all exposed skin 15–30 minutes before going outside. Reapply every two hours, or more frequently if you're sweating heavily.
Bring a Friend or Let Someone Know
If you plan to walk a long distance or go hiking in a remote area, consider walking with a friend or letting someone else know your route and estimated return time. In the event of heat-related distress, having someone nearby, or at least having someone expect to hear from you when you are done, can be life-saving.
Use Technology to Stay Informed
Check the weather forecast before heading out. High heat alerts, air quality warnings, and UV index reports can guide your decision on when and where to walk. Apps and wearable devices can also help monitor your heart rate and hydration levels, providing early warnings if your body is under stress.
Listen to Your Body
Finally, don't ignore your body's signals. If you start to feel overly tired, too hot, or unwell in any way, stop and find a cool, shaded area to rest. It's better to cut a walk short than to risk heat exhaustion or worse.
Conclusion
Walking in hot weather will be safe and enjoyable if you take the right precautions. With thoughtful planning, proper attire, and attention to hydration and sun protection, you can continue your outdoor routine while minimizing the risk of heat-related issues. Stay cool, stay safe, and enjoy your summer walks!