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Be safe in the heat continued...

If you are overweight, have health problems, take medicines, or use alcohol, you may be at a higher risk for heat-related illness. You may also have trouble if you're not used to exercising in warmer weather.

In hot weather, drink plenty of fluids before, during, and after activity. Water or sports drinks are best. This helps to prevent dehydration and heat-related illness. Water is all you need if you are exercising for less than an hour. For longer exercise periods, sports drinks contain carbohydrate and minerals called electrolytes that may help your endurance and keep you from getting muscle cramps.

Call or other emergency services immediately if you have stopped sweating or have other signs of heatstroke, such as a fast heart rate, passing out, high body temperature, feeling confused, or having no energy. Heatstroke is very dangerous.

Outdoors

When it's hot or humid, be active during the cooler times of day. Find shaded areas, like parks with big trees, and drink plenty of fluids. You have less chance of getting too hot if you do lighter exercise, like walking. Be sure to wear sunscreen.

  • Take morning or evening walks. Walking the dog or walking with a partner helps you make it part of your routine.
  • Go for a bike ride. Find shaded areas, and ride during cooler times of day.
  • Go swimming on hot days. This is a healthy family activity for summer.
  • Do light yard work or gardening. You'll burn calories while you keep the yard looking good.
  • Wash your car. This gets you outside and helps you burn calories. Give yourself a splash to stay cool.

WebMD Medical Reference from Healthwise

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Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

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Beats
PER
Seconds