5 Steps for Higher Heat Climate Strolling


You already know that hiking is good for you. A brisk walk during the day can put less stress on your joints than running and other cardio exercises – but it will still increase your heart rate if you keep a fast pace. Research published in JAMA Internal Medicine also found that an average of 4,400 steps per day reduced mortality by 41 percent. And that rate gradually improves to around 7,500 steps (which shows that you don’t necessarily have to take 10,000 steps to see benefits)

We know a lot of our Food system Success stories have used walking to support their weight loss goals. We have included many articles about walking on The Leaf to give you new ideas and tips to freshen up your routine.

This includes ways to burn more calories as well as Ways to get more steps in your day.

But with the warm weather months, we would also like to share some important hiking tips in warm weather. We know maintaining your running routine can be difficult when the days get hot, but we hope these tips will help you stay on track and safe.

1.Become an early bird (or night owl)

Running in the heat of the day can be a challenge. In the summer months, however, it can get hot quite early. For this reason, you should consider setting your alarm clock and walking on the sidewalk before the temperature has gotten too hot. Often the summer mornings are still cool. Also, doing your workouts early will make you feel great.

Obviously, if you’re not a morning person or get up early, this is not the best option. Instead, you might consider going at night.

If you are exercising while it is still dark, it is important to take safety precautions on both ends, including wearing reflective clothing, taking extra care when crossing streets, and holding onto the sidewalk.

2. Stay hydrated

Woman walking alone through the lush green forest path while drinking water

No matter when you go for a walk, it is always important to stay hydrated in warm weather. Drinking water helps prevent muscle cramps and also helps regulate body temperature – both of which are particularly important on hot summer days.

One of the pitfalls of walking when you first wake up is that people start their walks dehydrated. Make sure you drink water before you go for your walk.

We know that carrying a water bottle with you can be a chore, but it’s pretty important – especially if you’ve been away for a while. You might want to check out some of the different fitness water bottles that come with straps or cases to carry.

3. Stay cool

Couple speed walking outdoors on sunny day in sporty clothes and smiling

It’s also important to stay cool when exercising in the sun. Look for hiking gear for hot weather like bright and light clothing. You should also make sure that you have some sort of hat or visor to shade your neck and face. This is also important as sun protection! And of course, you don’t want to forget your sunscreen and sunglasses to protect yourself from potentially dangerous rays of the sun.

Also, many warm weather hikers swear by a gaiter or bandana, which is dipped in water and worn around the face or neck to keep cool when the water evaporates.

The fact is, walking is a good, gentle exercise, but keeping a brisk pace can still heat you up. It is a good idea to prepare for your daily walk by anticipating temperatures so that you can maintain the intensity of your exercise.

4. Select a shaded route

Man in athletic attire sitting on a ledge on a hiking trail, drinking water and checking his phone while smiling with earbuds

You may also want to think about the route you will take and opt for something shady. If you are going for a walk in the heat of the day, why not choose a path where you can enjoy the shade of the trees? This is probably much more bearable than walking on an open hiking trail or in an area where there is no shade and you have to endure the sun all the time.

If you know there is a certain section of your walk where you are most tired, or if you are concerned about maintaining a brisk pace, plan the shaded sections accordingly. This will help you maintain your energy levels so that you can get the most out of your daily walk.

5. Know the signs of a heat-related illness

View of the man from the sidewalk on a sunny day, no clouds in the sky, wiping his forehead with a towel

While it’s best to go during the hottest times of the day because the potential for heat-related problems is increased, knowing the signs of heat-related illness can save a life.

According to the Centers for Disease Control (CDC), heat stroke, heat exhaustion, heat cramps, sunburn, and heat rash are the heat-related problems you should have on your radar that includes vomiting, worsening symptoms, confusion or loss of consciousness, convulsions that last longer than Stop for an hour or if a medical emergency is suspected, a doctor should be consulted. Talk to your doctor if you have any questions about heat-related conditions.

Symptoms can come on suddenly – and since confusion is a symptom of heat stroke, it can be a difficult problem to identify. This is why it is important to go for a walk with a buddy. Better yet, to stay safe on the hottest days, move your walking time to the early hours of the morning or evening, switch to an indoor track, or find another way to get your heart rate up for that day!


  1. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2734709
  2. https://www.cdc.gov/disasters/extremeheat/warning.html


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