How to exercise safely in hot weather

We hope Serena Williams knows the importance of staying hydrated.  Credit: Reuters
We hope Serena Williams knows the importance of staying hydrated.
Credit: Reuters

With temps soaring as of late, it’s important to exercise caution if you’re hitting the outdoors to exercise. Here are some additional safety tips from American Council on Exercise Chief Science Officer Dr. Cedric X. Bryant on how to avoid heat injury while exercising in hot weather.

Adequately hydrate. Consume copious amounts of fluid 30 minutes before exercise, drink at least six ounces of fluid after approximately every 20 minutes of exercise and drink beyond thirst cessation during the recovery period.

Lower the intensity level. This will decrease the heat load and reduce the strain on thermoregulatory mechanisms.

Never wear clothing that is impermeable to water. Rubberized sweat suits and the like prevent the evaporation of sweat from the skin thus increasing the risk of heat injury.

Respect the existing environmental conditions. As a general rule of thumb, consider curtailing exercise when the ambient temperature is above 90 degrees Fahrenheit and, concurrently, the relative humidity is above 60 percent.

Heat is a leading cause of weather-related deaths in the United States. Listening to your body and knowing how to identify heat illness, including heat cramps, heat exhaustion and heat stroke can be life-saving. The early warning signs are cramps, dizziness, headaches, nausea and thirst. For more tips on how to stay safe while exercising, workout ideas and more, visit ACE GetFit.


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