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Nonprofit Org.

U.S. Postage

PAID

Midland, MI

Permit No. 8

210 Marie Langdon Drive

Manchester, KY 40962

W

HETHER YOU’RE OUT for your

daily run or a power walk, be smart

in the heat. As the mercury rises, so

does your risk of getting painful muscle cramps or

feeling light-headed when you exercise—or even

becoming so overheated that your life is at risk.

And while hot weather can make anyone sick,

it’s particularly risky for people who work out in it.

A key reason: Both exercise and high temperatures

increase your core body temperature.

Despite this double threat, you don’t need to

skip warm-weather workouts. But the five precau-

tions that follow are a must to protect you from

a heat-triggered illness, including heatstroke, a

potentially deadly medical emergency. These safe-

guards are especially important when it’s humid.

Humidity keeps sweat from evaporating, which is

how your body cools down in the heat.

Now, here are the specifics:

1.

Hydrate, hydrate, hydrate.

Don’t wait to drink

until you’re thirsty. By the time you’re actually

thirsty, your body is well on the way to becoming

dehydrated, which makes it hard to sweat and cool

down.

How much should you drink? Generally, it’s a

good idea to drink 7 to 10 ounces of fluid every

15 to 20 minutes during exercise, according to

the American Council on Exercise. Water is fine.

But if you exercise continuously for more than an

hour or two, you need a sports drink to replace lost

electrolytes.

Check with your doctor about how much fluid

to drink if you take water pills or you’ve been

advised to limit fluids.

2.

Use common sense.

Work out in the cooler

parts of the day, either early in the morning or

early in the evening. When it’s hot out, also dial

back the intensity and length of your workouts.

And strongly consider moving your workouts

inside—to a gym, for example.

3.

Dress for the weather.

Wear loose, lightweight,

light-colored clothing.

4. 

Ease into the heat.

Not used to exercising in

high temperatures? Then give your body time to

adjust by gradually increasing how active you are

over 7 to 10 days.

5. 

Pay attention to your body.

Stop all activity

and get to a cool place if you feel faint or weak.

Additional sources: American College of Sports Medicine; American Heart

Association; Centers for Disease Control and Prevention

Take heat-related illnesses seriously. Call 911 or come to our

emergency department if you suspect someone is sick from the heat.

Cool moves

5 tips for exercising in the heat

Save the date for the

Memorial Foundation Gala.

For more information,

please call Deann Allen at

(606) 598-4533

.

24

September

MEMORIAL’S GUIDE TO HEALING AND WELLNESS •

SUMMER 2015