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As we move into the peak of summer here in South Florida, temperatures are soaring and humidity levels are at an all-time high. While consistent movement and outdoor exercise are essential for our physical and mental health, this extreme heat presents real dangers—especially when it comes to heat exhaustion and heat stroke.
As a fitness and nutrition expert and longtime Miami resident, I’ve seen firsthand how dangerous our summer climate can be when we push our bodies too hard without proper precautions. Whether you’re walking in the park, training outdoors, or even working out in a garage gym, it’s important to recognize the warning signs and learn how to protect yourself.
What is Heat Exhaustion?
Heat exhaustion is a heat-related illness that occurs when your body overheats and can’t cool down efficiently. It can come on quickly and includes symptoms such as:
● Profuse sweating
● Fatigue or weakness
● Dizziness or confusion
● Nausea or vomiting
● Muscle cramps
● Pale, cool, and clammy skin
● Headache
If not addressed, heat exhaustion can lead to heat stroke—a life-threatening condition requiring immediate medical attention.
Who is at Risk?
Anyone can suffer from heat exhaustion, but some are more vulnerable. This includes children, older adults, those with chronic conditions, and yes—even healthy, active people who are pushing their limits without adequate hydration or recovery time.
How to Stay Safe While Staying Fit
1. Exercise early or late.
Avoid peak sun hours between 10 a.m. and 4 p.m. Early morning or after-sunset workouts are your safest and most comfortable bet.
2. Stay hydrated—and then some.
Drink water before, during and after your workout. Don’t wait until you’re thirsty. On very hot days, supplement with electrolytes—especially if you’re sweating heavily. I like the Nuun tablets or the LMNT packs
3. Dress for the weather.
Wear light-colored, breathable, moisture-wicking clothing. A hat and sunglasses can help protect you further from the sun’s intensity. You can also wear a cooling neck scarf sold at sporting goods stores
4. Know your limits.
Reduce your workout intensity on hotter days. Heat is an added stressor on the body—listen to it. Take breaks, seek shade and don’t try to “tough it out.” It’s too dangerous
5. Acclimate gradually.
If you’re just getting back into your fitness routine or transitioning from indoor to outdoor workouts, ease into it. Give your body time to adapt.
6. Choose indoor options.
There is no shame in taking your workout inside during extreme weather. Gyms, studios or even your own living room with a fan or A/C running can offer a safe and effective alternative.
Final Thoughts
Don’t let the heat derail your fitness goals—but don’t ignore it either. Summer in Miami is beautiful, but it’s also brutal. With a little planning and self-awareness, you can stay safe, stay fit, and avoid the dangers of heat-related illness.
As always, be smart, stay cool, and keep moving.
Yours in health,
Unni Greene, C.M.T., C.S.N.C., C.M.C.
Certified Menopause Coach & Fitness Expert
Founder of UnniFit
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