Exercise and heat are a tricky combination. Overheating can make you sick or even be lethal, but there are steps you can take to reduce the chance of getting heat stress.
Instructions
1. Drink lots and lots of water. Drink water before, during and after you exercise. For every 15 minutes you exercise, drink at least 8 oz. of water.
2. Decrease the intensity of your exercise.
3. Plan to exercise early in the morning or late in the evening. Or, if possible, take your training indoors.
4. Give your body time to acclimate to higher temperatures. Plan on shorter and easier workouts for at least two weeks.
5. Wear loose, light-colored and lightweight clothing.
6. Maximize skin exposure to aid in evaporation. Don't forget to apply sunscreen.
7. Cover your head. Wear a loose, billed hat and pour water over your head periodically.
8. Change your plan to achieve a personal best that day.
9. Plan your hydration. If you're going for a long run or taking a particularly hard class the next day, drink lots of water the day and night before.
10. Listen to your body. The first stages of heat stress are muscle cramps, nausea, headaches, goose bumps on the upper body and unsteady footing. Stop exercising if you experience any of these symptoms.
Tags: heat stress, lots water, Wear loose, your body, your head