- Check with your doctor first. Kids, seniors and people with certain chronic health problems are at greater risk in high heat.
- Stop at the first sign of trouble. Symptoms of heat exhaustion include headache, nausea, vomiting, muscle cramps and dizziness. " Go early or late. Avoid peak sun hours between 10 a.m. and 4 p.m. and stay in the shade - and off blacktop surfaces - as much as possible.
- Be safe. Don't try to do a strenuous run or other workout alone, and carry a cell phone with you.
- Drink wisely. Two ways to know that you're getting enough water: Your urine should be clear or lightly colored, and you shouldn't lose more than a pound during a workout.
- Dress wisely. Choose light-colored, loose-fitting clothes - cotton is a good choice. Beware of open-mesh jerseys or tank tops that expose your skin to sun. Add a brimmed hat and sunglasses.
- Pile on the sunscreen. In addition to protecting your skin, the lotion might help lower body temps slightly. Put it on 30 minutes before heading out.
- Cool down. Soak a bandana in cold water and tie it around your head or neck, and keep a bottle of frozen water in your fanny pack that you can pour over your head (or drink).
- Bag it. If the temperature is above 90 degrees and/or humidity is above 75 percent, think about taking the day off, cutting your sweatfest short or moving your workout inside.
By Alison Freehling "How to" is a weekly feature on health, nutrition and fitness. To suggest a topic, call 247-4789 or send e-mail to afreehling @dailypress.com.