Coping with the Weather
Tips to keep on walking even when it's hot, cold, or inclement weather

• Walk outside during the coolest part of the day. Usually, this means the morning hours right around sunrise. Not a morning person or your schedule won't allow it? Walk in the evenings just before or after sunset. It's not the coolest part of the day, but when the sun is going down, it can cool off considerably.
  
• Dress for success. Tech clothing can be a wonderful thing. These high-tech materials wick moisture away from your skin, helping to cool you off. An added bonus: these shirts and shorts dry quickly, so you're not cold and clammy when you get back to an air-conditioned home. Save your cotton for after your workout. Also, if you're walking when the sun is out, consider a hat to protect yourself from both the heat and possibly skin damage.
• Stay hydrated. Making sure you're taking in enough liquids is always a good idea, but it's especially important during the summer. Why? You're more likely to sweat more, so you're losing fluids at a much faster rate. No one wants to lug around a gallon jug of water while they're walking, but there are lightweight (and relatively unobtrusive) ways to carry water. Waist packs are a great option, as are hydration packs. Fuel belts are another possibility. If you sweat a lot, there's a good chance you're losing some electrolytes like potassium and sodium. Consider using a replacement drink like Gatorade or Powerade, either on your walk or after you get back home. One trick to keep your drinks cool: fill your bottle about 2/3 full and put it in the freezer overnight. Just before you walk out the door, pull it out and fill it the rest of the way with water. As the ice melts, it cools the water. Depending on the temperature and the length of your walk, your water can stay cool for quite a while.
• Be smart. If it's really hot out, or if your body is showing that it just can't handle the heat, cut your walk short. There's no shame in making a good decision that you're not up for it. Make sure you take care of yourself so that you can walk another day. Another thing to remember - you can train your body (and your mind) to handle lots of things, including higher temperatures. On the first hot day of the year, you may not be able  to walk for miles and miles. But if you keep at it - and make an effort to increase your time in the warm outdoors gradually - over time, you may find that you're able to walk longer in the heat.
• Some days it's just too darn hot. Try another option on those days: find an air-conditioned mall to walk in; go for a bike ride (create your own breeze, and presto: natural air-conditioning); use an exercise DVD. Be creative. Need more ideas? Visit our Cross Training page.