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As summertime progresses, learning how to safely exercise in hot weather is important. With temperatures rising and humidity increasing, taking extra precautions to stay safe while working out should be part of a fitness plan. Some things to look out for when exercising in the heat are as follows:

First, be aware that physical exertion in the heat will raise the core temperature, get the heart beating faster, and will produce sweat on the body. In the heat, sweating will become uncomfortable for the body. Trying to keep the core temperature of the body regulated will help keep the body safe when working out. Some ways to moderate the body’s temperature are to look at the weather forecast and plan accordingly, exercise during the cooler parts of the day, and to adjust the work-out for the severity of the weather. Do not push the body when the weather is too hot.

Next, know that the body loses water, salt, and electrolytes when working out. Replacing them throughout the workout will help regulate the core temperature of the body, and will also keep it hydrated. Dehydration is one of the major components to heat illnesses, so be sure to keep the body well-stocked with fluids before the feeling of thirst even occurs. Drinking sports drinks will also help the body recover electrolytes, salt, potassium, and chloride that are lost when the body undergoes physical activity.

There are also some other easy tips that will help you to stay safe while working out in the heat. First, wear appropriate clothing. Light colors and loose-fitting clothing are ideal in the heat. Definitely use sunscreen when working out outside in the heat. Getting a sun burn will even further the discomfort of the body in heat, and it will contribute to a heightened core temperature. Choose the shade over the sun. Running on a shaded trail will help maintain a safe body temperature, while running in the sun will increase the body’s temperature.

Finally, be sure to pay attention to your own body. If dizziness, nausea, or faintness start to afflict the body, it is time to stop and rehydrate and resupply the body with electrolytes. Always be attuned to the body’s needs, especially when working out while it’s hot and humid outside.