Walking in Hot Weather
Strategies for Walking When the Weather Heats Up
When the temperature gets over 90 degrees and the humidity is high, trying to maintain a walking program is difficult. There are ways in which you can still walk despite the heat and humidity. All it takes is a little thought and preparation on your part. As always before starting any exercise program, check with your doctor or other medical advisor.
Preparing to Walk
Hydration is important during hot weather. Be certain you have fluids available before and during your walk. Depending on the length of your walk, you may want to carry a water bottle or at least be certain your path runs past a fast food, convenience store, or public building where you can go for a fresh fluid supply.
Clothing is very important as well. Wear lightweight and light colored clothing. Darker clothing will absorb heat from the sun. Tight fitting clothes can become uncomfortable when the walker gets hot and sweaty. Loose fitting clothing allows the walker to sweat freely and for evaporation to occur. Be certain to wear an appropriate level of sun block for your safety. You want to protect yourself from a bad sunburn and other side effects of the sun.
Walk on the Dark Side
One way to keep cooler during your walk is to walk on the dark side of your path. Use the shade. If you are walking in an urban environment like Chicago, New York, or Los Angeles, take note of the shade created by the tall buildings. In the suburbs, try to keep to streets with trees and apartment houses close to the sidewalks. If part of your walking path requires walking in direct sunlight, try to save the shady portion of your trip for the end.
Perhaps shade is not the answer. Try walking in the early morning just before sunrise. Walking at sunset can also cut down on the effects of a hot sun. There’s still enough light to allow you to see but not the bright, full force of the sun.
Consider walking at night. The evening air is usually cooler and less humid. There is a danger that must be considered—visibility. To ensure you can see and be seen, some type of light sensitive clothing should be worn. It can be a day glow vest or something as simple as small adhesive reflective patches. A flashlight is also a good piece of equipment to carry if the area is not well lit.
Walk on the Wild Side
Find a park in your area that has a wooded area with a path. The shade provided by the forest will help keep you cooler. The air is fresher and filled with great outdoor smells. If there’s a stand of pine trees along the way pause for a second and smell the aroma of the drying pine needles on the ground at your feet.
Look at the beauty of nature all around you. The diverse plant life can amaze. Not only trees but wild flowers, ferns, moss, even mushrooms and fungi are to be seen in vivid colors. Animal life also exists. You’ll see the common everyday squirrel and sparrow, but occasionally you’ll catch a glimpse of a deer, fox or hawk. The more you walk in the woods, the more sightings you will have.
Walk by the water. Chances are there is a river or a small lake near you. The temperature around bodies of water tends to be cooler. With a significantly large body of water there is almost certain to be a cooling breeze as well. This helps with evaporation of moisture from the skin. If the water is deemed safe for swimming you may want to bring some swimming attire and take a quick dip before resuming your walk.
Caution About Walking Outdoors in the Heat
Depending on the outdoor venue you may need to wear appropriate clothing to protect against scratches from brush and tree branches. Learn to identify poisonous plants or animals that may be dangerous in your area.
Despite all the precautions and cooling tricks offered here, some people cannot deal with extremes of heat for health reasons. If you are one of them, don’t try to be a hero. Your continued good health is more important than proving you “can take it.” Consider walking indoors (See Walking Indoors When the Weather is Bad) where the environment is more suitable and controlled.
Hot weather is no reason to give up on your walking program. These are just a few of the ways you can make the effort of walking in hot weather more comfortable and enjoyable.
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