Keeping safe while working out, summer training

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WASHINGTON D.C. – People who exercise in extreme heat are more likely to become dehydrated and develop a heat-related illness. 

If you plan to exercise while it’s hot outside: 

  • Limit outdoor activity, especially during the middle of the day when the sun is hottest. 
  • Wear and reapply sunscreen as indicated on the package. 
  • Schedule workouts and practices earlier or later in the day when the temperature is cooler. 
  • Pace activity. Start activities slow and pick up the pace gradually. 
  • Drink more water than usual, and don’t wait until you’re thirsty to drink more. Muscle cramping may be an early sign of heat-related illness. 
  • Monitor a teammate’s condition and have someone do the same for you. 
  • Wear loose, lightweight, light-colored clothing. 
  • Follow additional tips on how to prevent heat-related illness. 

Learn how to spot heat-related illness 

  • Seek medical care immediately if you or a teammate has symptoms of heat-related illness. 
  • Take a CDC training course. Learn more on how to spot heat-related illness by participating in this course designed for coaches, teachers, parents and high school athletes. https://www.cdc.gov/nceh/hsb/extreme/heat_illness_training.htm
  • Heat-related illness in athletes can be prevented if coaches and athletes are properly educated about heat safety.  

Warning 

If you feel faint or weak, STOP all activity and get to a cool place.