When summer comes around, it’s good to refresh yourself on how to exercise safely in the heat. After all these lockdowns, the last thing anyone wants to do is stay inside. So, when you take a jog, do reps in the park or jump in the pool, keep these tips in mind.

Working Out Safely When It’s Hot as Heck

Let’s start with heat stroke. Here’s a look at the symptoms of heatstroke, according to the Mayo Clinic:

  • Muscle cramps
  • Nausea or vomiting
  • Weakness
  • Dizziness or lightheadedness
  • Confusion
  • Irritability
  • Low blood pressure
  • Increased heart rate
  • Fatigue
  • Headache
  • Excessive sweating
  • Visual problems

Prevent heat stroke from happening to you or others by paying attention when someone displays these signs.

As far as dehydration goes, you should follow the advice of Amy Shapiro, a nutritionist who spoke to HuffPost, telling them, “It is important to replenish the water we lose when we sweat to prevent dehydration. One of the best ways to accomplish this is to drink water throughout the day and before you actually feel thirsty.”

That’s right – before you feel thirsty. By the time you’re thirsty, you’re already dehydrated.