Some Ideas To Help You Stay Cool During Hot Weather

  • Keep a spray bottle filled with water in the fridge. When needed begin by spraying your extremeties to help cool the blood circulating through your veins and help with thermal regulation.

  • Excercise indoor vs. outdoor. Working out indoors with air-condition may help you prevent heat exhaustion.

  • Gauge your body's hourly sweat rate by weighing yourself before and after an hour workout (1 pint of sweat = 1 pound lost), says W. Larry Kenney, Ph.D., a Penn State University physiologist. Aim to replace only as much as you've sweat during every hour of exercise.

  • Try to do most of your activities later in the day or at night when temperatures are cooler.

  • Eat small meals and eat more often. The larger the meal, the more metabolic heat your body creates breaking down the food. Avoid foods that are high in protein, which increase metabolic heat.

  • While you're out, keep the sun out by using house curtains.

  • Your risk of heat stroke rises sharply if the previous day was hot, according to a recent study by the U.S. Marine Corps. Researchers found that victims of heat-related illnesses often became dehydrated the day before they were stricken with heat stroke. "Being dehydrated not only prevents you from sweating efficiently, increasing your risk of overheating, but also causes your body to redirect blood from your muscles to your skin to aid cooling," says David Martin, Ph.D., an exercise physiologist at Georgia State University and marathon development chair for USA Track & Field.

  • Personal factors that may affect your ability to cool off. Age, obesity, fever, dehydration, heart disease, mental illness, poor circulation, sunburn, prescription drug and alcohol use can play a role in whether a person can cool off enough in very hot weather.

  • Wear appropriate clothing and sunscreen.

  • Purchase some cheap washcloths like the kind that come bundled. Thoroughly wet the cloths, wring out,fold in half and roll; then individually place the rolls in a sealable sandwich bag. Put the bags into your ice cooler for a refreshing wipe during your outing. One of these placed at the back of the neck or across the inside wrists can offer temporary relief from exposure to extreme heat AND they're reusable next trip out.
  • Most important: STAY HYDRATED!!. Drink to replace lost salts and minerals.