How To Stay Safe While Exercising in the Heat - KFDA - NewsChannel 10 / Amarillo News, Weather, Sports

How To Stay Safe While Exercising in the Heat

With temperatures in the nineties expected the rest of this week, you need to take extra precaution when exercising outdoors. Most people, can't wait to get outside and enjoy the summer sun in whatever way it running, biking or swimming. But before you lace up your sneakers or put on a bathing suit, there are a few things you need to know about exercising in the heat.

Sherri Williamson took her workout indoors on Sunday, but she usually hits the pavement for a four mile run several times a week. So, she knows a thing or two about what it's like to run outside in 90 degree plus temperatures. Which is why she only runs during off peak hours, when the sun isn't at it's hottest.

"Of course running early in the morning, that helps too," says Williamson. 

Diane Gonzalez, a personal trainer at Gold's Gym in Amarillo recommends working out indoors during the hot summer months, but if you have to go outside, don't do so between the hours of 10:00am and 2:00pm. Regardless of when you exercise, always bring water with you, just like Williamson. She wears a hydration belt.

"It looks like a belt that goes around your waist. It has little flasks in it that hold about 6 to 8 ounces of water. That way you always have your water right there when you need it. It helps a bunch." There's one sign you should look for when exercising outside to make sure you don't get sick. "If you start experiencing severe cramps in either your side or your legs, that's your cue to stop exercising immediately," says Gonzalez.

Other serious warning signs to look for are dizziness, nausea, fever, and increased body temperature. These are signs of heat exhaustion and you should go inside immediately and drink lots of water. If you have warm, flushed skin and are not sweating, you could be having a heat stroke, the most serious heat illness, and you should be taken to the hospital as quickly as possible.

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