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Exercising Safely in Warm Weather

Take it inside when it’s too hot and, of course, stay hydrated, experts say.

Exercising man doubled over under a hot sun

In the United States and Europe, August has been a scorching month for being outdoors. With fires on both continents, conditions can be extreme during a season when a lot of people want to be outdoors.

If your fitness routine takes you outside for a run or even a walk, use caution, experts say. Runner’s World advises checking the air quality before heading out as smoke from fires can travel over hundreds of miles.

High temperatures also require extra precautions. Don’t do anything strenuous during the hottest part of the day, said Sadi Raza, a cardiologist in Dallas. Go outside in the evening instead, wear lightweight, breathable fabrics and drink that water.

“I recommend that people hydrate well before, during and after exercise,” Raza said.

Wear a hat, stay under the shade of an umbrella and wear sunscreen, adds internist Jaydeep Tripathy. Drinking enough water can prevent heat exhausting and overheating that leads to heat stroke, a serious condition, he said. Watch for symptoms like fatigue or dizziness.

“If you feel dizzy, immediately rest under cool shade and wait for your body to cool down,” he said.

Know your fitness level and don’t overdo it, especially in hot temperatures, the Mayo Clinic adivses. Take heat out of the equation when you can and exercise indoors.

Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building,” Mayo Clinic suggests.

And if you’re wearing a face mask because of COVID-19, know that it can make you feel hotter, according to the U.S. Centers for Disease Control. Move somewhere where you can safely remove it, the CDC suggests in its Extreme Heat Tips.