Want to work out during the Texas summer heat wave? Here’s how to safely exercise outside

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People are especially susceptible to heat-related illness including dehydration, heat exhaustion and heat stroke while exercising in hot weather, according to the Texas Department of Public Safety.

Common heat-related illnesses that one can be susceptible to while exercising in the heat are:

  • Dehydration: Can be caused by inadequate fluid intake, excessive sweating, failure to replace fluid losses during and after exercise, exercising in dry hot weather and drinking only when thirsty.

  • Heat exhaustion: Develops in people who are exposed to high temperatures and who do not drink enough fluids, according to the Texas Heart Institute.

  • Heat stroke: This is a severe form of hyperthermia and requires immediate medical attention

  • Sunburn

  • Heat cramps

  • Heat rash

  • Hyponatremia

  • Water Intoxication

These heat-related illnesses can be prevented by following health care guidelines and looking out for signs and symptoms.

Preventing heat illness while exercising

While our body temperature is regulated by sweating, intense exercise in high temperatures can limit the sweat response. Other risk factors include high humidity, age, obesity, fever, dehydration, illness, medications and alcohol. Heat illness usually occurs after several hours of exertion and excessive sweating that leads first to dehydration and then to electrolyte imbalances, according to the DPS. To prevent this, take the following precautions:

  • Drink the right amount of fluids, which will depend on body weight, body temperature as well as the length and intensity of exercise. A large amount of light colored, diluted urine probably means you are hydrated, while dark colored, concentrated urine probably means you are dehydrated. Any weight lost after exercising is likely from fluid lost, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need. Follow these general guidelines for water intake before, during and after exercise.

  • Replace lost electrolytes if exercising for more than 90 minutes by eating salty food or drinking sports drinks

  • Wear lightweight, light-colored, loose-fitting clothing. A hat, sunglasses and sunscreen are also helpful. Sweat can evaporate more easily if you wear clothes made with CoolMax, Drymax, Smartwool or polypropylene.

  • Acclimate to the heat slowly over one to two weeks before doing intense exercise. Do an easier and shorter workout and gradually work up to a longer and harder workout over a few weeks. Avoid exercise during the hottest time of day between 12 and 5 pm; instead closer to sunrise or sunset.

  • Avoid hot foods, alcohol and heavy foods that increase your temperature. If you feel headaches, fatigue or irritability, or notice your exercise performance declining, stop exercising and cool off.

  • Constantly drink water throughout the day and taking a cool shower before your workout will help, according to YMCA Dallas.

  • Try to exercise in shady areas, and switch up your workout depending on the temperature on a given day. Splitting your exercise into short intervals throughout the day can help prevent overheating. Slow down and take frequent breaks.

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