Beat the Heat



By Kristen Horler, CEO & Founder of Baby Boot Camp

Too hot.  Too cold.  Too windy.  Too rainy.  If I worried about the weather all the time, I’d never get out for a run.  Instead of worrying about the forecast on my weather channel app, I focus on scheduling my workouts and sticking with them, barring any extreme weather conditions.  With the temperatures soaring this month, I’m layering on the sunscreen, wearing a hat and staying well hydrated, so hopefully you’re doing the same. But what do you do when the weather affects your little one?  Follow these tips to keep your baby comfortable in the summer heat and you’ll stick with your workout schedule until the heat index starts to drop.




ApparelYour baby’s apparel can help to keep her cool and provide some protection from the sun’s harmful rays.  Dress her in light-colored long pants and a long-sleeved shirt made from a natural fiber, such as cotton.  If it’s overcast, she’ll still need to wear the same clothing since harmful rays can penetrate the clouds.



HydrationYour infant may not show visible signs of sweating like you, but it’s important to keep him well hydrated. Babies should drink at least 50 percent more than usual in the summer.  Speak with your pediatrician for additional guidance.



SunscreenThe American Academy of Pediatrics says it’s okay to apply a minimal amount of sunscreen to baby’s exposed skin, prior to 6 months old.  You can be more liberal with sunscreen after your child turns 6 months old, so ask your friends what brand they like and apply often.



Timing is EverythingThe worst time of day for you and your baby to get sun exposure is between 10 a.m. to 4 p.m. Plan your workouts (and your play dates) around this time of peak sunshine to avoid excess sun exposure and prevent heat exhaustion.



Seek ShadeLook for a running path that provides as much shade as possible to provide an additional filter from the sun’s rays, and help keep you both a little cooler.


These tips are essential for your baby’s protection as well as your own, so keep your workouts going all summer long and don’t forget a hat for you and your little one!


Kristen Horler is CEO and founder of Baby Boot Camp, offering prenatal and postpartum fitness and nutrition program for women.  With over 12 years of professional fitness experience, Kristen is a continuing education provider for the American Council on Exercise, 2012 IDEA Health & Fitness Program Director of the Year Finalist, and author of Baby Boot Camp: The New Mom’s 9-Minute Fitness Solution (Sterling 2010). For more information visit


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