Do exercise in the early morning or early evening (less sun, less air pollution) if possible. Try to avoid exercising between 10:00 am and 2:30 pm.
Do drink more water than usual. A person of average weight should drink at least 12 cups of water a day while working out in the heat; an overweight individual needs even more. Children should drink about six to eight cups of water a day. Cool water is the best choice unless you exercise for periods longer than 90 minutes, in which case nutrients other than water may get depleted. Then a sports drink will help restore those nutrients to healthy levels.
Do carry a frozen water bottle in a fanny pack or in the back of your shorts. The bottle will keep you cool, supply you with cold water (cold liquids leave your stomach faster) and even help reduce inflammation in your low back.
Do wear loose clothing (preferably made of cotton or sweat-wicking fabric). Avoid open-mesh jerseys and tank tops; they expose you to too much sun. Light-colored clothes best reflect the sun. Wear sunblock (SPF 15 or higher), a cap or hat and sunglasses. Keep cool by wearing a wet bandana or an ice pack scarf around your neck.
Do acclimate yourself gradually. If exercising in the heat is completely new to you, take it easy for the first two weeks.
Do try to walk/run/bike along shaded pathways or trails. Alternately, walk/jog in malls, where it is cool and shady. Most malls are now open early for mall walkers.
Do take special care if you are very underweight, very overweight, pregnant or an older adult. Many experts recommend you maintain a moderate intensity level--60 to 70 percent of predicted maximum heart rate--when exercising in the heat. Stay fully hydrated at all times and take many rest breaks. Remember: You never want to sacrifice one body part for another. Going for a hard run in the very hot part of the day might be great for your legs but could damage your skin, heart and lungs. The trade-off is not worth it in the "long run." Enjoy your workout!
***Be careful out there!***
"If IT is to be, it must start with ME"...Gary Khoury, Master Black Belt
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