The summer heat can turn a healthy workout into a potential threat. While exercise is important year-round, the hot weather coupled with intense activity can put you at risk for heat illness. Heat illness occurs when your body loses the ability to cool down, and the condition can be life-threatening. Here are some tips to keep up your fitness routine in the summer months with a safe and healthy approach:

Pay Attention to Warning Signs.

First of all, you should watch out for signs of overheating. Listen to your body; if you feel faint and dizzy, don’t keep going. End your work out immediately and drink plenty of fluids. Make sure you know the signs and symptoms of all three stages of heat illness:

1. Heat cramps are the first sign of emerging heat illness, and they cause pain and muscle spasms. To treat, apply pressure to the area, massage and stretch the muscle.

2. The next stage, heat exhaustion, leads to cold, clammy, and pale skin, a rise in body temperature, rapid pulse, shallow breathing, nausea and headache. These are signs that you need to exercising immediately and find a cool area to rest. Those afflicted may also collapse or lose consciousness.

3. Heat stroke is the most advanced stage and requires immediate medical attention. Sufferers will have dry, hot and flushed skin, difficulty breathing and may stop sweating entirely. Also common is loss of consciousness.

Stay Hydrated.

Drink plenty of water before, after, and even during your exercise. Dehydration increases body temperature, so make sure you carry a bottle of cold water with you. Try to take a sip every few minutes to stay cool, and don’t just wait until you’re thirsty.

You will also potentially lose a lot of salt with excessive sweating. This leads to an electrolyte imbalance, which can cause heat cramps. Following your workout, you can replenish those minerals with a hydrating sports drink.

Limit Caffeine and Alcohol Intake.

Don’t drink that coffee too close to your morning jog, and make sure you drink plenty of water, take a break, and cool down before you grab a beer after a heavy workout. Alcoholic and caffeinated drinks contribute to dehydration.

Dress Light and Wear Sunscreen.

Try not to wear overly heavy clothing. Leaving skin exposed increases sweat evaporation, which cools you down faster. Grab a pair of gym shorts for your run, but make sure you’re protected from those UV rays. Fluid is lost through burnt skin, so avoid sunburns with adequate sunscreen.

Take it Slow and Steady.

If you aren’t used to exercising in hot weather, you can’t rush into intense routines. Start slow and brief the first few workouts, and then steadily increase the intensity of your exercise. This helps your body to adjust to the hot weather. Take breaks every so often to rest in the shade. The most important thing you should remember is to take care of your body, and don’t push yourself too much.

For your annual check up and for more information on health during the summer, contact Rodriguez MD.