Heat-Smart Exercise

As temperatures rise and bathing suits come out of hiding, many people get serious about getting in shape. Whatever inspires us to make healthy lifestyle changes, it's important to always keep safety in mind.

In order to be safe during summer workouts, take into account the high temperatures and humidity that can lead to heat-related medical emergencies. Heat stroke is the most dangerous of all heat-related conditions and can be fatal.

Preventing heat stroke begins with preventing heat exhaustion, a less severe but serious problem. Heat exhaustion results from the body's loss of water and salt through excessive sweating.

The most obvious solution to getting your daily exercise while keeping your cool is to workout indoors. Hit the gym, go to the pool, or break out the treadmill or stationary bike. Do this until daytime temperatures retreat from the red zone.

If you simply can't part with your outdoor routine, you should at least do it in the morning or evening hours, before or after the sun is at its most brutal.

Here are some additional heat safety exercise tips:

• Acclimate. Let your body gradually, but regularly, adjust to the higher temperatures by spending some time outdoors as the weather changes.
• Stay hydrated. Drink 20 ounces of water a couple of hours before your workout, then another 8 ounces shortly before getting out in the heat. During your workout, keep water on hand to gulp every 15 or 20 minutes.
• Slow down. Make concessions for the heat and don't push yourself too hard. Scorching days are not the best time to set personal records.
• Dress right. Wear light-colored, breathable clothing to help regulate your body temperature during exercise.

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