Summer's heat and humidity shouldn't keep you from exercising -- you just need to take precautions. To stay safe and prevent dehydration and heat-related illnesses, follow these guidelines:
- Exercise in the morning or evening, when temperatures are lower.
- Wear as little clothing as you can, but make sure it's not too tight and doesn't chafe.
- Deflect sun with white or light colors and a hat.
- Use water-resistant sunscreen (re-apply it hourly).
- Work out in shaded areas as much as possible.
- Before, during, and after exercise, avoid alcoholic or caffeinated beverages. They're diuretics, so they'll take fluid out of your body when you need it most.
- If you're exercising less than two hours, drink water before and during the activity (6 to 8 fl oz every 15 minutes).
- If you're exercising for more than two hours, drink 12 to 20 fl oz water 15 to 30 minutes before exercising.
- After exercise, make sure you drink enough water to completely quench your thirst.
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