Sports & Fitness

Staying Cool in Summer”s Heat

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The dog days of summer # time to jump in the pool or grab an ice cream cone. As the days become warmer, though, you”ll need more than an ice cream cone to guard against overheating while exercising. Here are some tips for keeping your exercise routine on track during our hottest months.

Don”t do a heavy workout when the temperature is over 90 degrees, especially if both the temperature and humidity are high. When humidity is high, sweat does not evaporate as quickly, and your body can reach a dangerously high temperature.

Don”t exercise during the middle (hottest part) of the day. High heat factors will put you at risk for exhaustion or heat cramps.

Don”t continue to exercise if you feel dizzy, faint and/or nauseous. You may be experiencing heat exhaustion which will develop into heat stroke if you do not rest.

Don”t wait until you are thirsty to drink. By the time you feel thirsty, your body has already begun to dehydrate.

Now here”s what to do in the heat, since you”ve learned what not to do.

Do exercise either early in the morning, before 10 a.m. or late in the afternoon, after 2:30 p.m.

Do drink more than you normally do. Water is the best choice, unless you are exercising for more than 90 minutes. During an extended workout, you may lose other nutrients that water cannot replenish, and in that case, a sports drink is best.

Do wear light-colored, loose-fitting clothing, a hat, sunblock and sunglasses.

Do take your time getting used to the heat. You may need two weeks to become acclimated, and even after you”re used to the heat, try to stay in the shade or consider mall-walking as your summertime activity.

Keep your cool this summer and don#t put yourself in danger of heat exhaustion or heat stroke. For more information visit www.sportsdoctor.com .