Do: Listen to your body
Even the fittest people are affected by heat. That’s because hot weather stresses your heart and lungs and increases your body temperature. Under normal conditions, your skin, blood vessels, and sweat level adjust to this increase. However, if you’re exposed to extreme temperatures for too long, these natural cooling systems can fail, making you susceptible to cramping or heat exhaustion, according to the Mayo Clinic.
Monitor your heart rate and slow down if your pulse is higher than your target zone or if you experience weakness, headache, dizziness, muscle cramping, nausea, or rapid heartbeat. If you start to feel off, stop exercising and get out of the heat. Drink water and wet or fan your skin. If you don’t feel better within an hour, develop a fever higher than 102 degrees Fahrenheit, or become faint or confused, seek medical help.