How to Stay Cool on Hot Weather Walks

Co-authored by Michele Dolan

Last Updated: May 13, 2022 References

You don’t have to stop walking outdoors just because the weather warms up. In fact, there are many ways to stay cool during hot weather walks. For instance, choose a path that is shady and cool, and avoid walking during the hottest part of the day. Instead, walk during the late evening or early morning. Drink plenty of water and dress in loose, light-colored clothing.

Method 1

Method 1 of 3:

Deciding Where and How to Walk

1
Walk in the shade. Instead of walking on the sunny side of the street, walk along the side of the street that provides tree cover. Alternately, take a hot weather walk in the woods of your nearest public park, where tree cover keeps temperatures low.^{[1]
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- If shade is available only intermittently along your walking path, rest beneath patches of trees or other sources of shade to cool down, at least temporarily.
2
Walk somewhere with a breeze. Walking next to a lake, along the beach by the ocean, or on a higher elevation may be cooler because there is often a breeze in these places. If you have some options about where you go walking, opt for someplace that is more likely to be breezy.

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3
Schedule your hot weather walk carefully. Going out for a hot weather walk doesn’t require that you walk during the hottest part of the day. Walk in the evening or early morning (close to dawn) to prevent walking during the hottest part of the day.^{[2]
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- The hottest part of the day is usually between 3:00 and 6:00 in the afternoon.^{[3]
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- Check your local forecast before heading out. If your local temperature is 90 degrees Fahrenheit (32 degrees Celsius) or above, exercise caution and keep your weather walk brief. If your local temperature is 100 degrees Fahrenheit (38 degrees Celsius) or more, many healthcare experts would advise against going on a hot weather walk.
4
Give yourself time to acclimate. Take it easy when exercising in hot weather, especially if you do not typically walk or work out in hot weather. Start slowly at first, and gradually increase the intensity and speed of your walk.^{[4]
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- If you do typically walk or workout, but not in heat, adopt a slower-than-usual pace when out on a hot weather walk. Increase your speed after a few minutes if you feel up to it.
- The amount of time needed to acclimate to hot weather varies from person to person. Hot weather walks will feel uncomfortable, but if you get dizzy, nauseous, or fatigued, slow your pace or consider ending your hot weather walk.

Method 2

Method 2 of 3:

Cooling Down

1
Drink plenty of water. Drinking water – especially cold water – can lower your body temperature and keep you cool during hot weather walks. Fill a water bottle with ice cubes and pour water over it. Take it with you on your hot weather walk and sip from it regularly.^{[5]
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- In hot weather, drink water even when you’re not thirsty to prevent dehydration. Take a sip (five ounces, or 150 milliliters) at least once every 10 to 15 minutes.^{[6]
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- Drink at least 16 ounces (500 milliliters) of water one or two hours prior to your hot weather walk. Drink the same volume 15 minutes before heading out.
- If you’re planning on a particularly vigorous hot weather walk, bring a sports drink along, too. Sports drinks like Gatorade can help you replenish sodium, potassium, magnesium, and calcium. that you lose through sweating.
- Do not drink juices or soda, as they contain high levels of sugar that won’t be readily absorbed during your hot weather walk.
2
Walk from fountain to fountain. If you’re at a public park or on a walking course, water fountains might be located at regular intervals along the path. If this is the case, stop and sip from them as you walk. This will help you preserve the water in your bottle, which you might use quickly depending on the temperature outside and the length of your hot weather walk.^{[7]
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3
Dress properly. When taking a hot weather walk, wear loose-fitting, light-colored clothing.^{[8]
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Research source} Avoid dark colors, as they absorb more heat. Wear a wide-brimmed hat if possible.^{[9]
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- When looking for hats, look for lightweight, mesh fabric around the scalp with a brim that covers the forehead and back of neck. The hat should also be made from breathable material that allows perspiration to quickly escape.
- Select clothes made from synthetic moisture-wicking fabrics instead of cotton, which retains sweat and can cause discomfort.
4
Remove layers. If you have layered clothing on, remove excess layers. Place them in your bag or just carry them by hand. For example, if you’re on a hot weather walk and you’re wearing a sweater, remove it and roll it up. Carry it by hand or throw it over your shoulder.^{[10]
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5
Fan your face. There are several options for fanning your face during your hot weather walk. You could use a folding fan to blow air over your face. Just unfold the fan and move it back and forth using rapid wrist motions (either up-and-down or side-to-side) rapidly to increase the air flow near your face. Alternately, you could bring a handheld electric fan. These are usually powered by a battery and can fit easily in a bag or fanny pack.
6
Wet your body with water. Bring a water bottle with you on your hot weather walk. Use it to squirt, pour, or sprinkle a bit of water on your face, head, and the back of your neck. Allow the water to trickle down your back. As it evaporates, it will cool you.^{[11]
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7
Use a cold pack. Cold packs , bags of ice, or even wet towels are great for staying cool on hot weather walks. Cold packs can be frozen before your hot weather walk begins, then kept in a bag or fanny pack until you’re ready to use it. Some cold packs don’t need to be frozen ahead of time, but instead become cold when you’re ready to use them through an endothermic (cold-creating) chemical reaction.^{[12]
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- Always use your cold packs as directed.
- If you don’t want to invest in a special cold pack , you can just throw a handful of ice cubes in a resealable plastic bag or wet a small hand towel with cold water. Wrapping a wet towel around your neck is a great way to stay cool. Or, you can also wet a bandanna and refrigerate or freeze it and then wrap it around the back of your head and neck to stay cool.
- Remember, as you continue your hot weather walk, the cold pack or ice bag will become warmer.

Method 3

Method 3 of 3:

Staying Safe

1
Use sunscreen. Ensure you wear sunscreen with strength of at least 30 SPF. Look for a sunscreen that has both UVA and UVB protection. Cover your face, nose, neck, arms, and shoulders. These are the areas most exposed to the sun and the areas that tend to burn most easily. If your chest or back are exposed, cover them with an even coat of sunscreen, too.^{[13]
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- Avoid scented sunscreens, as they attract bugs.^{[14]
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- Additionally, wear sunglasses. Protecting your eyes is extremely important no matter the weather. Choose sunglasses that offer 99% or greater UV protection.^{[15]
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2
Know your own fitness level. Do not push yourself beyond what you can manage. If you’re new at exercising, or if you exercise only irregularly, keep your hot weather walk brief. For instance, you might have a ten-minute hot weather walk to gauge your fitness level. If you feel fine throughout the walk, you could increase your hot weather walk to 15 minutes the next time around.^{[16]
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Go to source} Keep in mind that your hydration level will greatly affect how you feel before and after your walk.
- Continue to add time to your hot weather walk in five-minute increments up to a time limit you feel is adequate and safe.
- Factor your own health and medical history into your decision to head out for a hot weather walk. For instance, if you have a medical condition that is exacerbated by hot weather (such as heart failure), or are taking medication (like diuretics) that could put you at greater risk for a heat-related illness, avoid hot weather walks.
- Talk to your doctor if you are unsure about the relationship between hot weather walks and your medication or medical history.
- If you believe you have any reason to be concerned about taking a hot weather walk, stay indoors.
- Take a rest under some shady trees or head home if you feel you cannot complete the full circuit you’d planned on walking.
3
Stay on the lookout for heat-related illness. Despite your best attempts to stay hydrated and dress properly, you may still succumb to the heat. Learn the signs and symptoms of too much heat exposure to know when your body needs respite. There are several heat-related illnesses that may afflict you if you fail to stay cool on hot weather walks. Common heat-related illnesses include:^{[17]
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- Heat exhaustion. If you suffer from heat exhaustion, you might experience nausea, vomiting, headache, fainting, thirst, or feelings of general weakness. Your skin may become cold, pale, and clammy.
- Heatstroke. Heatstroke occurs when heat exhaustion is left untreated. You’ll experience all the symptoms of heat exhaustion, plus a few additional symptoms. Your skin will be hot and your heart might be racing. You may or may not sweat. Seek medical attention immediately if you have heatstroke.
- Heat cramps - Heat cramps cause the muscle to contract painfully. Your body temperature might remain normal and your muscles might feel tense or firm.
- Heat syncope and exercise-associated collapse – Heat syncope causes feelings of lightheadedness or fainting in high temperatures. This is unlikely to affect you during hot weather walks, since it tends to occur after standing for a long period of time. A related condition, exercise-associated collapse, also causes feelings of lightheadedness or fainting, but you are more likely to experience it because it tends to strike after exercising (such as after vigorous walking).