As the heat wave is starting to come towards the west from the East Coast, it’s important to know how to stay safe while exercising, and how to improve your endurance and exercise in soaring temperatures.

Make sure to pay attention to the temperature! Peak daytime temperatures especially; check the humidity and even air pollution/ozone alert warnings. Also be aware that your body will not work as efficiently during these conditions. If you have asthma, consider always keeping your inhaler on hand, make sure you know the early warning signs of an asthma attack, and take the time to review an asthma action plan.

Stay hydrated! Researchers have found that pre-cooling by drinking cold water before exercising on a hot day can actually help improve your endurance and performance. Be sure to drink water before, during, and after exercising; don’t wait until you are thirsty to start the hydration process. Never drink any alcoholic beverages before exercising, this will worsen dehydration. If you feel dehydrated drink a low-sugar electrolyte drink to help you rehydrate.  Also make sure to eat lighter before a vigorous workout.

Dress adequately! On hot days, it’s recommended to dress in lightweight fabrics to allow the absorption of sweat or you may also prefer loose fitting clothing. Try to look for shade on sunny days, especially during cool down. If you are exercising out in direct sunlight, make sure to protect yourself; wear sunscreen, a hat, and even sunglasses to protect your eyes from the sun and pollen.

Know your limit! Be sure to pace yourself and don’t overheat your body; heat cramps, exhaustion, and stroke may occur. You can also get lightheaded, significant fatigue, nausea and/or confusion. If you feel dizzy, or any of the symptoms mentioned, at any moment stop exercising immediately.

Take care of your body during this heat wave; remember that it won’t be at its best at these temperatures. Make sure to check with your health care provider when you begin a new exercise program, especially you have asthma, heart disease, or any other medical condition.