July - Beat the Heat!

1. It's especially important to stay hydrated when you're exercising outside during the hot summer months. The best way to prevent dehydration is by drinking enough throughout the day - water is usually the best choice. Try to avoid caffeine and alcohol, which act as diuretics and can worsen dehydration. Be sure to drink enough fluids during and after exercise to replace what was lost through sweat (16oz for every pound lost as a general rule).

2. Be aware of the heat index - the combination of heat and humidity. When humidity levels are high, sweat does not evaporate as quickly from the body and it's easier to become overheated. Limit time outside if ground level ozone is high.

3. Choose light-colored, sweat-wicking synthetic fibers to reflect sunlight and help keep you dry. If you're bicycling, try to wear a well-ventilated, light-colored helmet to permit air circulation and cooling.

4. To minimize heat exposure, try to walk or bicycle in the shade whenever possible and avoid being outside during the hottest, sunniest parts of the day (10am to 3pm).

5. Listen to your body! Stop exercising if you feel faint, dizzy or nauseous, as these are signs of possible heat exhaustion.
(Adapted from articles on heat and hyperthermia)

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