How to Avoid Heat Stress While Exercising

Heat stress can occur when you exercise in hot and humid weather conditions, and can lead to symptoms like fatigue, dizziness, nausea, and even heat exhaustion or heat stroke. Here are some tips to help you avoid heat stress while exercising:

1. Stay hydrated: Drink plenty of water before, during, and after your workout. Aim to drink at least 16-20 ounces of water 2-3 hours before exercising, and then drink 7-10 ounces every 10-20 minutes during your workout. Avoid beverages with caffeine or alcohol, as they can dehydrate you.

2. Choose the right time: Try to avoid exercising during the hottest part of the day, which is typically between 10 a.m. and 4 p.m. If you must exercise during this time, do it in a shaded area or indoors with air conditioning.

3. Dress appropriately: Wear loose, lightweight, and breathable clothing that allows sweat to evaporate. Light-colored clothing can reflect heat and help keep you cool.

4. Acclimatize gradually: If you are not used to exercising in hot weather, start slowly and gradually increase your intensity and duration over several days or weeks.

5. Take breaks: If you start to feel fatigued or dizzy, take a break in a cool, shaded area and drink water.

6. Use sunscreen: Apply sunscreen with at least SPF 30 to protect your skin from sunburn, which can decrease your body's ability to cool itself.

7. Listen to your body: Pay attention to how you feel during your workout, and stop if you experience symptoms of heat stress. It's better to take a break and cool down than to push through and risk heat exhaustion or heat stroke.