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Staying Active in Warm Weather

Staying Active in Warm Weather

Tips to keep in mind

  1. Timing is key: Try to avoid exercising outside in the early afternoon. It’s usually hottest between noon and 3 p.m.
  2. Hydrate: Drink water before, during and after physical activity, even if you don’t feel thirsty. Bring a bottle of water with you, or plan water stops along your route.
  3. Dress for success: Wear lightweight, light-colored, loose-fitting clothes. Moisture-wicking fabric can also be a big help. Protect yourself from the sun with sunglasses, a hat or visor and plenty of sweat-resistant sunscreen.
  4. Listen to your body: Take frequent breaks in the shade, and drink water before you’re thirsty. Allow yourself time to adapt to the heat—some experts say that this can take about 4-14 days. You may not be able to work out as long or as hard as usual when it’s very hot.
  5. Doctor’s orders: Check with your healthcare professional before starting an exercise routine or moving your workout outdoors if you have cardiovascular disease, diabetes, other chronic disease or any medical concerns. Certain medications like beta blockers, ace receptor blockers, ace inhibitors, calcium channel blockers and diuretics can exaggerate the body’s response to heat.
  6. Buddy up: If you can, work out with a partner for safety ... and fun!

Keep cool as you refuel

Try light, healthy pre- and post-workout snacks that can also help you stay cool, such as:

Beat the heat

If you find you just can’t tolerate the heat, don’t skip out on your workout or physical activity time! According to the National Institutes of Health, heat illnesses or emergencies can occur with exposure to high temperatures and humidity.

Know the signs of heat-related conditions

Dehydration can occur when you don’t replace body fluids lost by sweating. Being even slightly dehydrated can make you feel bad and put you at greater risk for heat-related illnesses like heat exhaustion and heat stroke.

Watch for these signs of mild to moderate dehydration:

Signs of severe dehydration:

Heat cramps are the first stage of heat illness and can share some of the symptoms of dehydration:

Heat exhaustion symptoms include:

If you experience signs of dehydration, heat cramps or heat exhaustion:

Heat stroke is when the body is no longer able to regulate its temperature, and it keeps rising. This is very serious and requires immediate medical attention.

Call 9-1-1 and take the actions above right away if you experience these symptoms:

Learn more from the American Heart Association.