By the middle of the summer, a lot of exercisers who normally avoid the gym are standing in line for treadmills or trying to find their inner Michael Phelps. That's no surprise--it's hot outside.
Even if you like the heat, it can be dangerous to exercise in triple-digit temperatures even if you're healthy. If you have a chronic illness like heart disease, diabetes or asthma, it can be deadly.
That doesn't mean you can't run or walk outside when summer temperatures send the mercury skyward. You just have to be careful. Here are some ways I'm keeping cool in the heat:
Work out when the sun is low. The summer running adage is run early or run late. Temperatures are already in the high-70s or low-80s by 7 a.m., but that's a lot better than temperatures in the mid-90s.
Wear sunscreen and protective clothing. I hate how sunscreen leaches into my eyes when I'm sweating -- and lately, I've been sweating a lot. But going without sunscreen isn't an option. For light-skinned people like me, the sun can cause a burn in less than 15 minutes. The sun's rays are strongest between 10 a.m. and 4 p.m. If you're going to run outside, slather on sunscreen and avoid peak sunburn hours.
As for clothing, I was surprised to find out that a simple white t-shirt lets most of the sun's harmful rays through to your skin. So I bought a shirt at a running store designed to reduce my exposure to ultraviolet rays. And I'm wearing a ball cap with a bandana underneath to cover my neck and ears. Here's more info on what clothing will best protect you from the sun.
Hydrate, hydrate, hydrate. The more you sweat, the more you need to drink. This is especially true if you have a chronic illness like I do. Drink when you're thirsty but also keep an eye out for signs of dehydration: less-frequent urination, dry skin, fatigue, light-headedness, dizziness, confusion, dry mouth and increased heart rate and breathing.
If you're going to exercise or work in the sun, fill up with cool water. Water is the best way to rehydrate your body, although many sports drinks are fine, if a more expensive, substitute. If I don't pack water when I exercise outside, I plan my routes to take me past public water fountains or convenience stores.
Avoid sodas and energy drinks, which can contain dehydrating caffeine. And don't drink alcohol or take salt tablets. Both can make dehydration worse.
Don't overdo it. How hot is too hot? This handy chart from the National Weather Service shows when the humidity and the temperature combine to make heat-related illnesses more likely. I steer clear of anything in the dark orange or red areas.
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