I thought now would be a good time for tips we could use for walking in the heat. I have a list for you below, that I hope will help you stay safe.

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– Hidrate

Before any walk you should be consuming water. Try to consume a full glass prior to your walk and one following. If you feel more will be needed due to the length of your walk then drink when thirsty. Keeping your body hydrated is key to prevent muscles cramps and muscle soreness. I love the Hidrate bottle, it syncs with my cell phone and lets me know when I need to drink more! See more about it below:

-Time of Day

Try walking before 9 am and after 6 pm when it is cooler. The hottest time of the day is around 3 p.m. Heat continues building up after noon, when the sun is highest in the sky, as long as more heat is arriving at the earth than leaving. By 3 p.m. or so, the sun is low enough in the sky for outgoing heat to be greater than incoming. Sometimes the hottest time is earlier because a weather system moves in with cool air early in the day. Don’t forget Sunscreen!

Check out the Weather Channel for your current weather.

-Wear Proper Clothing

Choose light colors: Wearing light colors that reflect the sun’s rays rather than absorb them (as dark colors can) helps keep you cool. Look for shirts, shorts and pants in white, tan or khaki.

Wear loose, breathable clothing: Lightweight, loose-fitting clothing that breathes well will help your body regulate temperature. Nylon and polyester are good choices.

Put a hat on: A hat provides essential protection from the sun for your face and neck. A baseball cap provides OK shade, but a sun hat with a brim that goes all the way around is even better.

Walking Sandals: When summer comes, a pair of walking sandals are preferable to your usual walking shoes. Walking Sandals are designed to be open, lightweight and breathable while offering all the grip and underfoot support you can expect from your favorite pair of walking shoes.

– Slow Down

If you’re a brisk walker, slow it down. As your body adapts to the heat, gradually increase the pace and length of your workout.

– Be Aware of Heat Related Illnesses

Whether you’re running, playing a pickup game of basketball or going for a power walk, take care when the temperature rises. If you exercise outdoors in hot weather, use these commonsense precautions to prevent heat-related illnesses. More info from Mayo Clinic

– Stay Indoors

If it is just to hot to walk outside, don’t take a chance! Try the tips below:

– Go to Mall

Mall Walking is wonderful year round! I have more info about it, mall walking guide and even a virtual walk through a Tokyo Mall.. More info

– Treadmill

Treadmill walking can be just as beneficial as walking outdoors. And with today’s technology, you’ll never get bored again. Many treadmills are equipped with iFit technology, which allows you to walk virtually anywhere in the world, compete against other iFit users and virtually train with famous fitness instructors.

I love watching tv/movies while walking on treadmill. And doing the virtual walks online and dvds. I have a gorgeous one for you below:

And here is just a fun one! I think this is amazing!!

– Walking Tapes

And we could never forget walking tapes, whether dvd, audio, online, etc. Wonderful whether the weather is bad, traveling, want to walk with friends, etc. Check out my wonderful fitness instructors and more being added every month!

I hope this gives you some help not getting to hot, so you can enjoy your walk!

Your Walking Friend April!

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