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
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
Call911or 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.
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.
for a bike ride. Find shaded areas, and ride during cooler times of
Go swimming on hot days. This is a healthy family activity for
Do light yard work or gardening. You'll burn
calories while you keep the yard looking good.
your car. This gets you outside and helps you burn calories. Give yourself a
splash to stay cool.