Summer Heat in Sussex County: How to Stay Hydrated While Exercising Outdoors

With multiple rounds of extreme heat across Sussex County this summer, it’s more important than ever to stay hydrated before, during and after exercise. 

High temperatures and humidity make it harder for sweat to evaporate and cool the body. This increases the risk of dehydration, heat exhaustion, and heat stroke.  

As hot conditions continue across the region, taking some simple precautions can help you stay safe while remaining active outdoors. 

Choose the right clothing and timing 

Wearing lightweight, light-colored, moisture-wicking clothing can help you keep your cool during your outdoor workout.  

Many runners, bikers, and hikers choose to exercise earlier in the morning or later in the evening during the summer to avoid the strongest midday heat and sun exposure. 

It is also important to modify your workout based on the weather conditions. Pay attention to how long and how intensely you are exercising, especially during periods of extreme heat. 

Hydrate before, during, and after exercise 

Sweating is the body’s natural way of cooling itself, but it also causes fluid loss. Thirst is your body’s signal that it needs fluids, so don’t ignore those cues. Waiting until you feel extremely thirsty could mean your body is already becoming dehydrated. 

Be conscious of how much water you are drinking and continue to drink as you work out. The average person can lose approximately 27 to 47 ounces of fluid per hour during exercise. 

Hydrating while working out is difficult, but totally possible.  

Water bottles now come with hands straps, waist pod belts, or back fasteners. This reduces the effort of carrying a bottle or eliminates the need to carry one at all. 

Electrolyte systems include pouches, tablets, and candy-like forms that can be taken directly or quickly mixed without having to stop your workout. 

Make a plan before heading outdoors 

Before exercising, map out your route and stick to locations where you can access water fountains, bathrooms, or air-conditioned buildings if necessary.  

This way, you can refill your bottle or cool your body down if you start to feel overheated. Have a few dollars on-hand too, in case you need to purchase water or a sports drink.  

It’s also smart to have an identification band or similar device, which provides important information. 

Including your name, emergency contact name and phone number, blood type, and major allergies can save time and potentially your life during an emergency situation.  

Find a cooling station  

Sussex County now offers cooling stations to give you a safe space to cool down when it’s extra hot out.  

Check out Sussex County’s website for the latest information about cooling station locations, hours, and availability during heat events. 

Know the warning signs of heat illness 

Heat-related illness can develop quickly, especially during exercise in hot and humid conditions. 

Some signs of heat exhaustion may include:  

• Heavy sweating 
• Weakness or fatigue 
• Dizziness or lightheadedness 
• Headache 
• Nausea or vomiting 
• Muscle cramps 
• Cool, moist skin 
• Fast heartbeat 

If someone is showing signs of heat exhaustion, move them to a cooler location, give them fluids, and use a cool wet cloth or other cooling strategies.  

Heat stroke is a medical emergency. Red flags may include: 

• Confusion or altered mental state 
• Loss of consciousness 
• Seizures 
• Very high body temperature 
• Hot skin 
• Rapid heartbeat 

Call 911 immediately if heat stroke is suspected. 

Work out safely in the heat  

Summer heat doesn’t mean you need to avoid outdoor exercise altogether, but it does require some extra steps. By switching up your workout plans, staying hydrated, and recognizing signs of heat illness, you can continue to exercise outdoors safely. 

For more resources on staying active and supporting your health, visit Beebe’s Wellness Health Hub.