How to Exercise Safely in Extreme Heat

Think You’re “Fine” in the Heat? Your Body Might Disagree.

Every summer, there’s always that one person proudly jogging at noon when it’s 97 degrees outside like they’re training for a Navy SEAL documentary.

And listen…
for years, a lot of us were taught that sweating more meant we were working harder.

More sweat.
More suffering.
More results.

Except your body doesn’t hand out bonus points for overheating in a parking lot bootcamp class.

One of the biggest takeaways from my recent conversation with Shannon from the American Red Cross was this:

Heat exhaustion doesn’t just happen to hikers in Death Valley.

It happens to regular people doing regular things.

Especially women over 40.

Why Heat Hits Different in Midlife

As we move through perimenopause and menopause, our bodies regulate temperature differently.

Add in:
• stress
• poor sleep
• medications
• caffeine
• dehydration
• humidity
• stubborn “I’m fine” energy

…and suddenly that walk or workout you’ve done 1,000 times feels way harder.

A lot of women assume:
“I’m just tired.”
“I’m just sweaty.”
“I’m just out of shape.”

Meanwhile your body is quietly waving a little white flag.

The Problem With “Pushing Through”

Diet culture and hustle culture taught us to ignore body signals.

Hungry? Ignore it.
Tired? Push harder.
Overheated? Sweat more.

But there’s a difference between challenging yourself and cooking yourself like a rotisserie chicken in Lululemon.

One thing Shannon said during the episode made me laugh:
“You can always put on enough clothes in the winter… but you can’t take off enough clothes once you make it weird.”

Signs You’re Moving Beyond “Hot” Into Dangerous

Here’s where you actually want to pay attention.

Heat Cramps

This is often the first warning sign.
You may notice:
• muscle cramping
• heavy sweating
• fatigue
• feeling shaky or depleted

Heat Exhaustion

Now your body is struggling.
Common signs:
• dizziness
• nausea
• clammy skin
• weakness
• headache
• rapid pulse

At this point:
STOP.
Get somewhere cool.
Hydrate.
Do not “push through.”

Heat Stroke

This is a medical emergency.

Signs include:
• confusion
• very hot skin
• fainting
• rapid pulse
• body temp over 103

This is 911 territory.

Hydration Isn’t Just During the Workout

This was another huge takeaway.

Most people either:

1. Don’t drink water all day
2. Slam water during the workout
3. Go right back to dehydration afterwards

Your body needs hydration consistently.

Not just during your 45-minute spin class.

And no…
your iced coffee does not count as hydration.
Neither does your emotional support Sauvignon Blanc.

Are Electrolytes Worth It?

Short answer: yes, they can help.

Especially if:
• you sweat heavily
• you’re outside for long periods
• you’re exercising in high heat

But Shannon pointed out something important:
The bigger issue is usually excessive sugar, caffeine, or alcohol.

Translation:
Water = good.
Electrolytes = helpful.
Three giant energy drinks before hot yoga = questionable life choice.

Best Times to Work Out in Summer

This depends on where you live.

In places like Boston or Rhode Island, mornings may stay cooler longer.

In Florida or Texas?
You’ve got approximately 11 minutes before the sun starts personally attacking you.

General rule:
✔ early mornings
✔ later evenings
✖ high noon “character-building” workouts

Your Workout Should Support Your Life

This was probably my favorite part of the conversation.

The goal of health isn’t to prove how hard you can suffer.

The goal is to stay healthy enough to actually enjoy your life.

Sometimes the smartest thing you can do is:
• move your workout inside
• shorten it
• walk instead of run
• hydrate more
• rest

Because “pushing through” isn’t always discipline.
Sometimes it’s just ignoring obvious warning signs.

And frankly?
Nobody wants to end up needing an IV because they were trying to close their Apple Watch rings.

Stay hydrated, friends.

Links Favorite Electrolytes https://www.isagenix.com/share/MZ6DU (orange is my favorite)
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Red Cross Links
redcross.org/heatcheck
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