Keep your heart cool while you exercise

During the summer exercising in the cooler morning or evening hours to minimize thermal stress, as well as these other tips for safer hot weather exercise:

• Slow down on hot, humid days. Reduce your exercise pace on hot days with high humidity. If the temp is above 80 degrees and humidity above 80 percent, it’s best to postpone your activity until it cools off.

• Keep extra-hydrated if exercising more than 30 minutes. Drink 8 to 12 ounces of water 20 to 30 minutes before exercise, plus 6 to 12 ounces more every 30 minutes of exercise to prevent dehydration.

• Wear heat-appropriate clothing. Don’t wear clothing like rubber suits or long-sleeved sweat-suits that prevent sweat evaporation  and interfere with your body’s ability to cool itself. Wear loose-fitting cotton T-shirts, shorts and a brimmed hat while exercising outside.

Take caution even for normal activities

Take precautions even if you’re simply out in the sun for an extended period. “If you’re in the heat and begin to feel fatigue or your heart rate going up, find some shade or go indoors for air conditioning and stay hydrated,” . “It’s important to work to get your core body temperature down.”