When the ambient temperature reaches 80-85 degrees, there are many things to consider before hitting the hiking trails or going for a jog, just for the sake of fitting in a workout. It is no secret that heat exhaustion and heat stroke are real threats during the hot, summer months. Besides hydrating before, during and after your workout, if you are not indoors in an air-conditioned environment then here are a few suggestions for staying safe in the heat.

Choose a cooler form of exercises, such as swimming or water skiing. This is a perfect time to cross train. You don’t have to spend time jogging or hitting the gym in order to burn calories or get the benefits of strength training. Allowing yourself to lower the intensity of your exercise from time to time is smart and will not keep you from maintaining fitness.

Try working out very early in the morning or later in the evening when the temperatures are a little cooler.

Remember that when it is extremely hot and humid, the air quality is also affected and breathing in pollutants poses another risk if you have any type of respiratory problems.

Wear loose clothing or workout wear that will wick sweat away from your body, allowing you to cool off naturally.

Take advantage of the heat when stretching the muscles and hold your stretches even longer, allowing you to have an extended cool down period.

Here are some signs and symptoms of heat exhaustion and heat stroke:

Symptoms of heat stroke can sometimes mimic those of heart attack or other conditions. Sometimes a person experiences symptoms of heat exhaustion before progressing to heat strokes. Symptoms of heat exhaustion may include nausea, vomiting, fatigue, weakness, headachemuscle cramps and aches, and dizziness. However some individuals can develop symptoms of heat stroke suddenly and rapidly without warning.

Different people may have different symptoms and signs of heat stroke. But common symptoms and signs of heat stroke include:

  • high body temperature
  • the absence of sweating, with hot red or flushed dry skin
  • rapid pulse
  • difficulty breathing
  • strange behavior
  • hallucinations
  • confusion
  • agitation
  • disorientation
  • seizure
  • coma

source: WebMD