Exercising safely in hot weather requires careful attention to prevent heat exhaustion and heatstroke. Here's how to protect yourself while maintaining your workout routine.

Stay Hydrated

• Drink water before, during, and after exercise
• Aim for more than eight cups daily in hot weather
• Don't wait until you're thirsty to drink
• Consider smoothies for post-workout hydration
• Limit alcohol consumption

Time Your Workouts Strategically

• Exercise early morning or late evening
• Avoid midday heat
• Choose air-conditioned spaces when possible
• Use shaded areas for outdoor workouts
• Apply sunscreen and wear protective clothing

Adapt to Heat Gradually

• Allow 10-14 days for body adaptation
• Expect increased sweat rate and decreased heart rate
• Reduce workout intensity during adaptation
• Listen to your body's signals

Prevent Overheating

• Wear loose-fitting or moisture-wicking clothing
• Use cold towels or caps
• Position yourself near fans
• Keep ice nearby during home workouts

Important Safety Considerations

• Monitor medication effects on heat tolerance
• Watch for heat exhaustion signs: lightheadedness, fatigue, nausea
• Stop exercising if you experience confusion, racing heart, or severe headaches
• Seek immediate medical attention for severe symptoms
• Pay attention to post-workout recovery

Remember: Never push through heat-related symptoms. Your safety is more important than completing a workout.

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