Here are some helpful tips to keep in mind this summer:
• Drink plenty of water. This is very important when
it's hot out and when you do intense
exercise.
•
Don't exercise as
hard when it's hot. Take rest breaks. Exercise more slowly than usual or for a
shorter time.
•
Stay in the shade when you can.
•
Avoid exercising during the hottest times of the
day.
•
Wear light-colored, breathable clothes.
•
Watch for signs of heat
exhaustion, such as nausea, dizziness,
cramps, and headache.
If you notice any signs, stop your activity right away, cool off, and drink
fluids.
•
Be careful when you exercise in temperatures
of 80 F (27 C) to 85 F (29 C). Find shade, take regular breaks,
and drink plenty of fluids.
•
Experts advise being extremely careful between
about 85 F (29 C) and 91 F (32.8 C).
•
Conditions are considered extremely dangerous at
temperatures over 91 F (32.8 C).
When it is more humid, you should be careful at
even lower temperatures. Higher humidity can make it feel hotter, since your
body cannot cool off as well by sweating.
This puts you at a greater risk for illness.
Older adults and children are at a higher risk for
heat-related illness and should be extra cautious. Remind children to drink
plenty of fluids before, during, and after activity.
If you are overweight, have health
problems, take medicines, or use alcohol, you may be at a higher risk for
heat-related illness. You may also have trouble if you're not used to
exercising in warmer weather.
In hot weather, drink plenty of fluids before,
during, and after activity. Water or sports drinks are best. This helps to
prevent dehydration and
heat-related illness. Water is all you need if you are exercising for less than
an hour. For longer exercise periods, sports drinks contain carbohydrate and
minerals called electrolytes that
may help your endurance and keep you from getting muscle cramps.
Resource:
www.webmd.com
