- Hydrate. This means drinking enough fluids before, during, & after physical activity. (Eating fruits & veggies can also help meet your hydration goal.) Hot &/or humid weather requires even more fluid intake. Thirst is often a late sign of dehydration. Check out our 7/24/11 blog post about when to drink sports drinks & our 3/30/13 blog post to find out how much water is recommended.
- Take it easy.
- Choose an earlier or later time of day to take advantage of lower temperatures or humidity.
- Find a path or place that offers some shade.
- Find a path or place that offers some shade.
- Reduce the length &/or intensity of your workout, especially until you acclimate.
- Accessorize properly by wearing sunglasses, choosing appropriate clothing for your activity, & using sunscreen.
- Have a Plan B... Whether inside an air conditioned gym or at home, pick a back-up activity when going outside is unpleasant or unsafe. Or, if you have access to a pool, consider water aerobics (an option even for non-swimmers according to this YouTube video) or swimming.
To recognize the signs of heat illnesses & for more details, check out:
- American Council on Exercise's Beat the Heat Before It Beats You
- Academy of Nutrition & Dietetic's Exercise Safely in Hot Weather
- Mayo Clinic's Keeping Cool in Hot Weather.
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