Personal Training in Rutland - Body Essentials Personal Training & Wellness

Summer has arrived! In fact, Wednesday the 21st is the first day of Summer. Not only did Summer come, but the heat came along with it, and that includes knowing the warning signs of heat exhaustion and heat stroke…and of course ways to PREVENT them. Sometimes we are unaware of our limits, but here are some signs for heat exhaustion and heat stroke to AVOID this summer (or ways to spot them in others):

Heat Exhaustion:

Heavy Sweating


Cold, Pale, and Clammy Skin

Fast, Weak Pulse

Nausea or Vomiting



Heat Stroke:

High Body Temperature (above 103 Degrees Fahrenheit)

Hot, Red, Dry or Moist Skin

Rapid and Strong Pulse

Possible Unconsciousness


Of course, we never want to reach the point of heat exhaustion or heat stroke, but some things to do if these points of illness occur are to move to a cooler location, lie down and loosen your clothing, apply cool, wet cloths, SIP water, or seek medical attention. Centers for Disease Control and Prevention actually states that you should not be given fluids if a heat stroke is occurring.


We NEED to prevent these illnesses from happening and here are some tips to use during the summer to stay healthy and strong!


  • Drink water every 15 minutes, even if you are not thirsty
  • Don’t wait until you are thirsty to drink water
  • Rest in the shade to cool down
  • Wear a hat and light-colored, loose clothing
  • Drink diluted electrolyte drinks
  • Acclimatize to your environment (Get used to the weather before you spend all day in it)
  • Don’t drink liquids that contain alcohol or large amounts of sugar – these actually cause you to lose more body fluid.
  • Avoid very cold drinks, because they can cause stomach cramps.
  • Limit your outdoor activity to morning and evening hours


Stay hydrated and take care of your body during these hot and humid summer days! We want to make sure you stay strong and healthy for your workouts, too! We have included air conditioning in the studio and will include plenty of water breaks throughout your exercise classes!


(Resource: CDC – Centers for Disease Control and Prevention. “Warning Signs and Symptoms of Heat- Related Illness.”)

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