Ease into activity

• If you haven’t been active in the heat since last summer, allow your body a week or two to acclimate to the heat
• As your body adapts to the heat over time, it’s OK to gradually increase the length and intensity of your workouts, according to the Mayo Clinic

Wear the right stuff

• Wear lightweight, light-colored, loose-fitting clothes in moisture-wicking fabric
• Look sportswear in breathable polyester and nylon or bamboo
• Protect yourself from the sun with sunglasses and a hat or visor
• Smear on some sweat-resistant sunscreen

Check the clock

• Timing is key: exercising in the morning or evening is best, but skip the outside workout during the hottest part of the day between noon and 3 p.m.

Drink away

Don’t wait until you feel thirsty to hydrate.

• Drink water before, during and after physical activity, even if you don’t feel thirsty
• Bring a bottle of water with you, or plan a route that includes water stops
• The American Council on Exercise recommends aiming to drink 17 to 20 ounces two hours before exercising and seven to 10 ounces of fluid every 10 to 20 minutes while exercising

Use what’s at hand

• An air-conditioned space is ideal, and if you can, try cold compresses or a cool-water shower or bath to help bring down your body temperature
• If you need a snack or a meal, choosing fruits and vegetables high in water content like cantaloupe, strawberries and watermelon, lettuce, cucumber, spinach, and celery can help, too

Something standing in the way

According to the U.S. Centers for Disease Control and Prevention, these factors can play a role in whether a person can cool off easily enough in very hot weather:

• age
• weight
• fever
• dehydration
• heart disease
• mental illness
• poor circulation
• sunburn
• prescription drug use
• alcohol intake

People at the highest risk for heat-related illness are people 65 and older and young children, but even young, healthy people can suffer in extreme heat.

Dehydration, heat exhaustion, and heat stroke can sneak up on us and quickly become serious. Signs of heat-related illness to watch for:

• Dry or sticky mouth
• Dry, cool skin
• Headache
• Muscle cramps
• Not urinating much or darker-colored urine
• Irritability or confusion
• Dizziness or lightheadedness
• Rapid heartbeat
• Fatigue or listlessness
• Nausea and vomiting

If you experience any of these symptoms, stop exercising right away and sip on some water.

• Move inside to air conditioning as soon as you can and apply cold, wet cloths to your neck
• Seek medical help if your condition doesn’t improve