Apply the following guidelines to help you exercise safely in the sun:
- Get in good shape- Increase your intensity and the duration of your training slowly. You'll need to let your body adapt to the heat when you begin an outdoor exercise routine. But remember: Physical Fitness is the best protection against heat illness.
- Exercise during the cooler times of the day.
- Plan for regular water breaks. Use a drink that is cold (45-55 0F). Keep the sugar low (less than eight grams per 100 milliliters). Look for a drink with a "small" amount of electrolytes.
- "Drink Up" before exercise. Drink about one pint of water 30 minutes before activity.
- Drink fluids in the early stages of exercise.
- Don't drink too much water-Drinking too much water can cause water intoxication (hyponatremia), which can be deadly. Just let your thirst be your guide.
- Dress lightly. Wear something that will protect against the sun but also allows sweat to evaporate. Sweat actually cools the body when it evaporates. Visit www.rei.com for a great selection of sweat proof clothing and gear.
- Weigh yourself daily if you are exercising outside regularly. Drink enough water to maintain a stable weight.