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Exercise safely during summer heat
The Herald-Dispatch - 7/21/2017
The weather is warm, the sun is shining, and you're thinking about getting some much-needed exercise time outside. Before you take off running, swimming or biking, there are several safety guidelines to follow for a safe workout.
Here's a list of general safety tips from the Centers for Disease Control and Prevention to consider:
n Check the weather forecast. If it's very hot or humid, reschedule your activity during cooler hours or in an air-conditioned setting.
n Stay hydrated, avoiding caffeine and alcohol.
n Replenish your electrolyte and salt intake.
n Wear loose-fitting, light-weight clothing.
n Consider decreasing the intensity of your workout.
n Wear sunscreen and sunglasses.
Also, if you think you or someone else may have a heat-related illness, get help immediately. A few signs of heat exhaustion include: heavy sweating; muscle cramps; fatigue; headache; nausea; dark urine and cool, moist skin.
The most serious heat-related illness is heat stroke. Its symptoms include:
n Fainting, headache, dizziness or nausea.
n Not sweating, even if it's hot.
n Rapid pulse.
n Confusion.
n Unconsciousness.
Call 911 immediately if you see someone with the warning signs of heat stroke, and then attempt to cool the person down by moving to a shady spot, air-conditioned area or by wetting them with a sponge or water hose.
Sources: Academy of Nutrition and Dietetics, National Institutes of Health and the Centers for Disease Control and Prevention.
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