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Following a regular workout schedule is one of the best ways to maintain optimal health. But for many people, staying in shape becomes more challenging as the weather heats up. Moreover, exercising in hot weather exposes people to several risks such as dehydration, cramps, and even heat strokes. To avoid unnecessary risks, it is essential for people who engage in outdoor activities to follow some simple, common-sense rules. 


  1. Stay Hydrated

 Dehydration results when someone takes in fewer fluids than what the body loses. The best way to combat dehydration is by drinking before, during, and after exercise. The type of fluid someone drinks is significant. Water is one of the best liquids for the body during training, but if someone plans to be active for more than an hour, sports drinks that contain electrolytes like potassium might be a better choice. Eating fruits is another way to get much-needed hydration before and after an outdoor activity. 


  1. Pay Attention to the Time

 In general, the period between noon and 3 p.m. will be the hottest times of the day. During these hours, the sun will beat down the hardest, and for this reason, people should always use a sports sunscreen with a sun protection factor (SPF) of 50 or more. This will protect the skin from sunburn and minimize the chance of getting skin cancer. Those who decide to exercise during the hottest times of the day should try to stay in shaded areas as much as possible.


  1. Consider Indoor Activities

 A lot of activities such as running, walking, and biking can quickly be done indoors using a gym membership. A basic membership at many popular fitness centers such as Planet Fitness and EoS Fitness starts under $10 a month, making it an affordable, sensible way to stay active during the summer months.


  1. Understand the Warning Signs

 The body will give certain warning signs if pushed it too far. Some of the things to watch out for include the following:

  • Dry mouth
  • Feeling dizzy
  • Muscle cramps
  • Rapid breathing


 Should any of these things occur, stop exercising and drink some fluids. Depending on the severity of the symptoms, consider seeking medical attention. For more details, make sure to review this extensive list of signs of dehydration and exhaustion.

 As a general precaution, it’s always a good idea to talk to a physician about any planned physical activities.