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HEAT

Exercising in extreme. HEAT. can be dangerous! Know what you can do to stay hydrated & prevent heat exhaustion or heat stroke:.

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HEAT

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  1. Exercising in extreme HEAT can be dangerous! Know what you can do to stay hydrated & prevent heat exhaustion or heat stroke: • Acclimate yourself!When doing regular exercise in the summer months, it is important to get outside when the temperatures are warmer so your body begins to adjust. However, give your body about 2 weeks to acclimatize. If you can’t stand the heat, consider exercising when the temperatures are cooler such as early morning or evening. • Stay hydrated!The biggest concern with summer exercise is staying hydrated. To maintain good hydration for a moderate workout, experts recommend drinking 20 oz. of water 2 hours before exercising, at least 8 oz. of water shortly before going out in the heat, and then a gulp every 15-20 minutes during the actual workout. • Wear proper attire!Breathable lightweight fabrics that wick away sweat are best for exercising in the heat. Clothes should also be light in color in order to reflect the sun. Well-ventilated hats & some lightweight sunglasses can protect your face & help prevent headaches. If your activity calls for a helmet, remove it during rest periods to allow your head to breathe and cool off. • Slow down!When temperatures hit the 80’s & 90’s, cut back the pace or cut back the exposure. Don’t expect to set personal records. Know that exercising will most likely take you longer, particularly on humid days. • Use common sense!If you’re feeling bad, go inside immediately. Sit or lay in a cool area to get your core temperature down, and drink lots of fluids. Even if you’re participating in an event, leave for a few minutes; don’t take any chances. • -Web MD Health & Fitness Heat Exhaustion • Heavy sweating • Muscle cramps • Tiredness/weakness • Dizziness/fainting • Headache • Nausea/vomiting - Cooling methods such as ice baths, air conditioning, & rest can help. Heat Stroke • Absence of sweating • High body temperature • Rapid pulse • Difficulty breathing • Confusion/strange behavior • Seizure & possible coma "Those who do not find time for exercise will have to find time for illness." - Seek medical attention immediately! - Earl of Derby

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