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.
