Tip 1: Dress for heat!
Not dressing appropriately for the heat in hot conditions can led to severe cell damage and even heart failure. We all know that our body produces heat when we exercise - and this heat is intensified when we're outside in the hot temperatures. The proper clothing can provide protection from those heat waves, decreasing our risk of a heat injury. The best type of clothing to wear is loose-fitting, lightweight and breathable.
Tip 2: Drink Drink Drink!
The evaporation of sweat is what cools are bodies while we exercise. This is especially true when exercising outside (~ 80% of heat loss is due to the evaporation of sweat). Beverage consumption must take place before, during and after exercise. Drink approximately 17 oz. (preferably water) before exercise. When exercising for an hour or more, drink a carbohydrate beverage, such as Gatorade, during your exercise and after. Never wait until you are thirsty to drink water. If you are thirsty, you are already dehydrated.
Tip 3: Wear sunscreen.
UV rays not only cause sunburn-which can lead to cancer-they can also cause eye problems and will suppress your immune system. The suns most harmful rays occur between the hours of 10am and 2pm, so avoiding prolonged exposure during this time is recommended.
When picking out a sunscreen, remember that if you multiply the SPF by 10 you will come out with the amount of time (in minutes) that you can safely be in the sun. (For example: SPF 30 = 300 minutes of sun exposure.) I would recommend that you buy a sunscreen that is resistant to sweat, and that you reapply frequently. Wearing a hat is a great way to protect your face and neck from sun damage.
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