Exercising in the heat? The Alberta Heartland Primary Care Network (AHPCN) has some safety tips.
Temperatures are expected to push the 30 C mark later this week and heat-related illnesses are a common problem. If it's hot, modify your activities by decreasing intensity, duration and/or distance.
Exercise in the shade, indoors or during the early morning hours before it gets too hot.
Fluids, fluids and more fluids.
"How much (water) do you have? Do you need to bring more? They're all things you need to think about when exercising on a hot day," said Ciara Kallal, an exercise specialist with AHPCN.
Clothes that have a high wicking capacity (synthetic fibers such as polyester and polypropylene) are suggested. If you are in direct sunlight consider long-sleeved clothing to shield your skin from the sun. Wear fabrics that are thin and lightweight. Some clothes even come with SPF protection. A wide-brimmed hat can also keep the sun from your face and neck.
Sunscreen is important. A sunburn can reduce the body's ability to cool itself.
Lastly, know the signs and symptoms of heat exhaustion and heat stroke: disorientation, confusion, dizziness, visual problems, headache, apathy, vomiting, elevated heart rate, reduced blood pressure, chills, decreased muscle coordination, weakness, muscle cramping, becoming agitated and excessive sweating.
Working in the heat has similar recommendations. It's suggested taking more breaks and to minimize the more physical activities during the hotter times of the day.