Buzz
Have you ever been jogging and suddenly felt an unexpected chill, goosebumps, or shivers, despite the scorching heat? Experiencing cold sensations and shivering during exercise isn’t rare, particularly in hot and humid conditions. While it’s not inherently dangerous, it serves as an early indicator of heat stress. It’s crucial to address it promptly to avoid further complications.
Reasons Behind Feeling Cold During Workouts in Hot Weather
When you engage in physical activity, blood flow to your skin intensifies, and sweating increases. The evaporation of sweat helps cool your body. However, if this cooling mechanism is disrupted, it can trigger symptoms similar to a fever, such as chills, goosebumps, or a cold sensation.
How to Respond to Cold Sensations, Shivers, or Goosebumps During Exercise
Experiencing chills while working out typically signals the need to slow down, cool off, and hydrate. If you're running, switch to a walk. If cycling, reduce the gear or coast. Alternatively, pause your workout entirely, find a shaded spot, and rehydrate with water.
In most cases, the chills should subside shortly after cooling down for a few minutes. If the symptoms disappear, medical attention isn’t necessary. However, stay alert for additional signs of heat exhaustion or heat stroke. Symptoms like dizziness, nausea, cramps, extreme fatigue, vomiting, or a headache that persist after resting in a cooler area and drinking fluids for about 30 minutes warrant medical help.
Chills during exercise might also indicate low blood sugar, as noted by Nathaniel Jenkins, PhD, assistant professor in the Department of Health and Human Physiology at the University of Iowa. To prevent this, eat a small snack before exercising and consider carrying food for longer workouts like runs or rides.
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Embrava Best Sports Water Bottle $21.95
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IRON °FLASK Sports Water Bottle - 40oz, 3 Lids $26.95
Champion Sports WX32 Pro Squeeze Water Bottle $4.99
Tips to Avoid Shivers, Chills, or Goosebumps During Workouts
To minimize the likelihood of feeling cold or shivering while exercising, focus on staying hydrated and keeping cool. Opt for breathable, loose-fitting clothing and, if possible, schedule your workouts during cooler times of the day.
Hydration needs vary for everyone (and hydration hacks are often ineffective), but here are general guidelines from the University of Colorado’s CU Sports Medicine And Performance Center:
Don’t wait until you feel thirsty to drink water
Consume two to three cups of water a few hours before exercising
Drink 1 cup 5 to 10 minutes before starting your workout
Have 1 cup every 15 to 20 minutes during exercise, particularly in hot weather.
The amount of water a person requires depends on numerous factors, making it unnecessary to measure exact quantities or set timers. Simply drink water before, during, and after your workout, and increase your intake in hotter conditions. While thirst is generally a reliable indicator, being more proactive about hydration in hot weather is advisable.
Are Electrolytes Necessary?
For intense workouts lasting over 60 minutes in hot weather, adding electrolytes and carbohydrates to your hydration plan is recommended, as per verywellfit. However, the significance of electrolytes has been exaggerated to market sports drinks, and they are typically unnecessary for moderate exercise.
Electrolyte drinks are worth considering if you anticipate excessive sweating. For instance, the American College of Sports Medicine points out that football players—who are often larger, wear heavy gear, and train for hours in the heat—benefit more from electrolyte drinks than a smaller individual jogging at a relaxed pace.
Why do you sometimes experience shivers or feel cold after exercising?
Feeling chilly after a workout is normal and typically not an indication of dehydration or heat-related issues. Even if the room is cool, your body temperature remains elevated post-exercise, causing you to continue sweating as your system stabilizes. In such cases, simply throw on a sweatshirt to stay comfortable.
