Beat the Heat

No doubt we all know how beneficial exercise is. But exercising in hot weather without taking precautions can be more troublesome than beneficial. Here are some tips for exercising safely during a hot, humid Chicago summer.

• Drink up. Your body can easily lose up to a quart of water an hour while exercising moderately in hot weather, which can ultimately lead to nausea and heat exhaustion. To prepare your body, start drinking fluids two hours before exercising. Drink while you exercise and when you're finished. Drink even if you don't feel thirsty - thirst is quenched long before the body's fluids are replenished.



• Pick the right time. In humid conditions, sweat's ability to cool the body is hampered because it evaporates more slowly. If it's uncomfortably hot or humid outside, exercise at a local YMCA, health club or shopping mall. Or plan your physical activity for cooler morning and evening hours.



• Protect your skin. Avoid exercising between 10 a.m. and 3 p.m., when the sun's harmful rays are most powerful, and always wear a sunscreen with an SPF of at least 15. Wear light-colored, loose-fitting clothing and a brimmed hat when exercising during warm weather.



• Take it slow. A body that is used to walking in 60-degree weather needs time to adjust to 85-degree weather. Take it easy when the temperatures first begin to heat up, then gradually increase your exercise time.