Thermometer displaying high 40 degree hot temperatures in sun summer day.

The heat is on!

Keep your workout cool during those hot days of summer.

Summer is heating up! Here are some tips to stay safe while exercising during extreme heat.

How heat can affect your body

When you exercise in hot weather, it puts extra stress on your body. You will need to pay attention to both the air temperature and the humidity levels as the extreme heat can increase your core body temperature and lower sweat evaporation rates.

When the core body temperature rises, your body will try to cool itself by sending more blood to circulate through the skin. When that happens, there is less less blood available for your muscles, and could increase your heart rate.

Typically when you exercise, your skin, blood vessels and sweat levels can adjust to the heat change. If you fail to drink fluids, or push too hard, you could end up with a heat-related illness such as heat cramps, heat exhaustion, or heat stroke.

Pay attention to warning signs

Keep vigilant during hot-weather workouts and watch for the following symptoms:

•    Muscle cramps and weakness
•    Nausea or vomiting
•    Fatigue
•    Headache
•    Excessive sweating
•    Dizziness or lightheadedness
•    Confusion and Irritability
•    Low blood pressure
•    Increased heart rate
•    Vision issues

Take immediate action if you develop any of these symptoms during an extreme heat workout. It’s important to lower your body temperature and hydrate right away. If symptoms persist or get worse in about 20 minutes, seek emergency care right away.

Take Precautions

Heat-related illnesses can be prevented. Take some basic precautions, and your routine doesn’t have to be sidelined when the heat is on.
Here are some tips:
•    Watch the temperature and slowly acclimate to the heat.
•    Honor your fitness level
•    Drink plenty of fluids.
•    Stay out of the midday sun and wear sunscreen
•    Wear sunscreen

Stay safe during hot-weather workouts by timing your workouts to avoid extreme heat, and by hydrating with enough fluids.

Need a great outdoor workout? Try this Medicine Ball Circuit we put together!

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