Lightweight, loose-fitting clothing helps sweat evaporate and keeps you cooler. Avoid drinks with excessive sugar and alcoholic drinks because they can actually promote fluid loss. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. If you plan to exercise intensely, consider a sports drink as well as water. Don't wait until you're thirsty to drink fluids. Help your body sweat and cool down by staying well-hydrated with water. Reduce your exercise intensity and take frequent breaks.ĭehydration is a key factor in heat illness. Your body may have a lower tolerance to the heat. If you're unfit or new to exercise, be extra cautious when working out in the heat. As your body adapts to the heat over time, gradually increase the length and intensity of your workouts. It can take at least one to two weeks to adapt to the heat. If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. For example, a yellow flag requires careful monitoring, and races are canceled in black flag conditions. In running events, there are flag warnings that correspond to the degree of heat and humidity. Know what the temperature is expected to be for the duration of your planned outdoor activity. Pay attention to weather forecasts and heat alerts. Regardless of the activity, if you exercise outdoors in hot weather you will want to take precautions to prevent heat-related illnesses. The act of exercise, as well as the air temperature and humidity, can increase your core body temperature.

If you don't take care when exercising in the heat, you risk serious illness. Exercising in hot weather puts extra stress on your body.

Outdoor activity weather calculator