How to stay safe when exercising in the summer heat

Summer is prime time for a lot of outside activities, but when the sun is scorching, it can be dangerous. Here's how to stay safe.

Transcript

00:00We can lose a large amount of fluid in our body, pounds of fluid, just exercising for an hour in the heat.

00:06Summer is a time for exercising and playing sports outdoors,

00:10but with all that activity comes a risk, particularly when it's hot, and staying hydrated is key.

00:16We want some electrolyte supplementation in there as well,

00:18because we can actually look at our clothing as it dries and there's white stuff.

00:23Well, that's sodium and potassium, and that's why the electrolytes are important to go along with the free water that we're drinking.

00:28Signs of dehydration include feeling thirsty, dark-colored urine, increased heart rate, muscle cramps, headache, and fatigue.

00:35Dehydration can also lead to heat exhaustion and the risk for heat stroke, which is when your body can't regulate its temperature.

00:42Heat stroke can be deadly and should be treated immediately.

00:47Dr. Kitchell also says athletes need to be extra vigilant.

00:51I always tell most of my athletes that are preparing, that actually starts three days before the event,

00:56and to get your body fully hydrated and get the cells full of water.

01:00But leading up to the event, two hours before, is a good time to start really hydrating and helping with fluids,

01:06as well as throughout.

01:07Remember, if consuming any sports drinks for the electrolytes, be sure to keep an eye on the sugar content.

01:13For AccuWeather, I'm meteorologist Tony Lawback.

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