Pay attention to warning signs
During hot-weather exercise, watch for signs and symptoms of heat-related illness. If you ignore these symptoms, your condition can worsen, resulting in a medical emergency. Signs and symptoms include:
- Muscle cramps
Nausea or vomiting
If you develop any of these symptoms, you must lower your body temperature and get hydrated. Stop exercising immediately and get out of the heat. If possible, have someone stay with you who can help monitor your condition. Remove extra clothing or sports equipment. Drink fluids — water or a sports drink. If possible, fan your body or wet down your body with cool water. If you don’t feel better within 30 minutes, contact your doctor. If you have signs of heatstroke, seek immediate medical help.
Once you’ve had heatstroke, you’re at a higher risk of getting a heat illness again. Get cleared by your doctor before you return to exercise if you’ve had heatstroke.
How to avoid heat-related illnesses
When you exercise in hot weather, keep these precautions in mind:
- Watch the temperature
Know your fitness level
Drink plenty of fluids
Avoid midday sun
Have a backup plan
Understand your medical risks.
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