7 Tips to Help You Stay Fit During an Excessive Heat Warning

Staying fit during the dog days of summer can be tough. Between the heat and the excess time spent in air conditioning, it’s easy to let your health fall by the wayside. But you don’t have to throw away your workout routine entirely. With a few minor adjustments, you can make sure you stay fit and healthy despite the excessive heat warning in your area. Here are seven tips that will help you do just that.

Hydrate, Hydrate, Hydrate

It's important to stay hydrated during an excessive heat warning. Drink plenty of fluids, especially water, and avoid sugary drinks. Drink even if you don't feel thirsty - your body needs the fluids to function properly. Water is best because it won't lead to more heat buildup in your body but other beverages such as milk, juice or sports drinks are fine too. Avoid caffeinated beverages like coffee or tea because they can cause dehydration.

Eat Right

Eating right is important for maintaining your health during an excessive heat warning. Make sure to eat plenty of fruits and vegetables, as well as staying hydrated by drinking lots of water. Avoid sugary drinks, alcohol, and caffeine, which can all dehydrate you. And finally, make sure you’re getting enough protein – it’s essential for repairing your body after a workout in the heat.

Wear Layers

Wearing layers is one of the best ways to protect your body from excessive heat. The more layers you have, the more insulation you have from the heat. Wearing layers also allows you to take them off if you start to feel too hot. Remember that sweating and perspiring are two different things so make sure to drink plenty of water and fluids when it’s really hot outside. You don’t want a heat body health alert (or worse) because you became dehydrated or exhausted!

Get Sunscreen

Even if you don’t plan on spending a lot of time outside, it’s important to put on sunscreen before you leave the house. The sun’s UV rays can penetrate through clouds, so you can still get burned even when it’s overcast. Don't forget to reapply every few hours or after swimming or sweating heavily. Drink plenty of water: Dehydration makes your body more susceptible to heat-related illnesses and affects your mental health as well. Avoid sugar drinks and alcohol: These cause dehydration and make your body heat up faster. Take extra precautions for outdoor work: Get up earlier in the morning and do outdoor work at night, when it's cooler.

Check on People Most at Risk

People most at risk during an excessive heat warning include the elderly, young children, people with chronic medical conditions, and people who work or exercise outdoors. Check on your neighbors, especially if they are elderly or have young children, and make sure they are staying cool and hydrated. If you know someone who has a chronic medical condition, check in on them to make sure they are taking steps to stay cool and avoid heat-related illness.

Watch Kids

As the temperatures rise, so does the risk for heat-related illnesses. That's why it's important to be aware of the signs and symptoms of heat exhaustion and heat stroke, and know how to prevent them. Here are seven tips to help you stay fit during an excessive heat warning

Stay Cool Indoors

When excessive heat hits, the best thing you can do is stay indoors in air conditioning. But not all of us have that luxury. If you don't have access to air conditioning, try to stay on the lower floors of a building, out of the sun, and drink lots of fluids.

Wear Lightweight, Loose-Fitting Clothing (three sentences): When it's hot outside, your body temperature rises and you start to sweat.