How to Prevent Heat Rash When Working Out

Prevent heat rash when working out by following a few simple precautions.

Heat rash, also referred to as miliaria, sweat itch and prickly heat, affects babies and adults. Usually coinciding with extreme heat and humidity, heat rash may also develop during vigorous exercise. The exact cause of the problem involves a blocking of the sweat ducts leading to sweat trapped under the skin's surface. The symptoms of heat rash are either red or clear blisters and itchiness of the affected area. Prevent heat rash when working out by following a few simple steps.

Instructions

1. Wear loose fitting clothing while exercising. Tight clothes restrict air circulation and may hinder the proper release of sweat from the body. Tight clothing can also irritate tender skin, which may be prone to heat rash. Choose apparel that does not cling; avoid spandex or similar fabrics.

2. Dress in cotton while working out and in the summer. Cotton is a soft, lightweight fabric which allows skin to breathe. Cotton is also a comfortable fabric to wear if suffering from heat rash, as it will not cause further irritation of the skin.

3. Apply zinc oxide cream to your skin. This cream may help prevent sweating, which results in less perspiration trapped under the skin. Similarly, aloe vera, calamine lotion, vitamin A and vitamin D creams may produce similar effects.

4. Dust your skin with powder. Body powder keeps the skin dry, which aids in the prevention and treatment of heat rash. Avoid powders with fragrances as these may irritate the skin. Baby powder works well for this purpose.

5. Apply antiperspirant under your arms before working out. Antiperspirants help stop sweat, keeping you dry and free from miliaria. If regular antiperspirants fail to reduce sweat, try purchasing an extra-strength formula, such as Secret Clinical Strength.

6. Keep your body cool during exercise. Do not overexert yourself. Take breaks during your workout and drink plenty of water. Avoid exercising outdoors on extremely hot and humid days, as the risk of heat rash is greater in high temperatures when sweat production typically increases.

References

• Mayo Clinic: Heat Rash
• Medicine Net: Heat Rash
• Health Hype: Miliaria

Resources

• Centers for Disease Control and Prevention: Extreme Heat