How to avoid heat exhaustion and heat stroke
1. Stay hydrated
Staying hydrated is key to maintaining a healthy body temperature, particularly during exercise. Drink plenty of fluids the day before and the day of physical activity. During exercise, keep a drink handy that contains salt, electrolytes, and small amounts of sugar, such as Gatorade or Powerade to replenish those substances you have lost while sweating.
2. Get used to the heat
If you spend most of your time in the air conditioning and suddenly try to run five miles outdoors, your body might not be ready for that kind of heat exposure. It’s safer to gradually expose yourself to activity outside during the summer.
3. Maintain a healthy weight
People who are obese are at much greater risk for heat-related illnesses. Carrying excess weight can affect your body’s ability to regulate its temperature and cause you to retain more heat. Talk to your doctor if you need help managing your weight.
4. Wear appropriate clothing
Limit sun exposure when you’re outside by wearing a wide-brimmed hat and light, loose-fitting clothing. Also consider bringing an umbrella, awning, or overhang to protect yourself from the sun.
5. Be extra careful if you’re sick
Infections such as the flu can cause your body temperature to spike. If you’ve recently overcome an illness, be cautious about the amount of time you spend outside and spend exercising for a couple of weeks.
6. Mind the temperature and time
Keep in mind the time of day you’ll be outside, as early mornings and late evenings are the coolest times of the day. And always check the heat index, or the combination of the temperature and humidity levels, on a mobile app or online. When you see heat indexes in the high 90s or above, be especially careful about the amount of time you spend outside.
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