Staying Active Through the Summer Heat

Summer is a great time for exercising and playing outside. Even if you live somewhere like Hampton Roads where it gets hot or humid every afternoon, there are ways you can stay in shape by being active in the great outdoors. Just make sure you take the appropriate precautions when you participate in strenuous activity in the heat.

Depending on how active you are and how used to hot weather you are, here are some ways to stay safe:

1. Drink plenty of water.
2. Don’t exercise as hard when it’s hot. Take rest breaks. Exercise more slowly than usual or for a shorter time.
3. Stay in the shade when you can.
4. Avoid exercising during the hottest times of the day.
5. Wear light-colored, breathable clothes.
6. Watch for signs of heat exhaustion, such as nausea, dizziness, cramps, and headache.

Experts advise being extremely careful between about 85 F (29 C) and 91 F (32.8 C), and conditions are considered extremely dangerous at temperatures over 91 F (32.8 C). Remember that humidity can put you at an even great risk for heat-related illness by preventing your body from cooling itself with sweat.

Older adults and children are at a higher risk for heat-related illness and should be extra cautious. Remind children to drink plenty of fluids before, during, and after activity.