Preventing Heat Stroke
- Always acclimatize for up to a week when exercising in hot weather conditions. This allows your body to gradually adapt to the heat.
- Hydrate well before thirst kicks in. Once you are thirsty you are already dehydrated.
Do not exercise vigorously during the hottest time of day. Try to train closer to sunrise or sunset.
- Wear light, loose clothing, such as cotton, so sweat can evaporate. Better yet, invest in some clothes that wick, like Cool-Max.
- Use sunscreen to prevent sunburn, which can hinder the skin's ability to cool itself.
- Wear a hat that provides shade and allows ventilation.
- Drink plenty of liquids such as, water or sports drink every 15 minutes (drink 16-20 oz/hour).
- If you feel your abilities start to diminish, stop activity and try to cool off.
Do not drink alcohol or beverages with caffeine before exercise because they increase the rate of dehydration.
- Remember, it is easier to prevent heat illness than to treat it once symptoms develop.