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Tips to Exercising Outdoors in the Extreme Heat

It's hot, El Paso, and there is little relief in sight.

For those who exercise outside in the heat, you know the importance of staying hydrated. THAT IS OF UTMOST IMPORTANCE to exercising during the hottest times of the year.

Here are some other tips when it comes to exercising in the desert heat that will also help you stay cooler:

• Be mindful of the time of day you exercise outside. Unless you are training for an event that takes place in a similar kind of daytime heat, avoid exercising outside from 11 a.m. to 5 p.m. It's the hottest part of an El Paso day. Generally, sunrise is the best time to workout this time of year.

• Wear loose and light-colored clothing. The lighter color of your work out wear, the less reflective of the sun and heat it will be. Wearing cotton material will also help the evaporate some of your sweat and not trap it to your body creating even more discomfort from heat. Or, consider higher tech running shirts and shorts specifically designed for exercising in the heat. These are made from materials meant to help you stay cooler longer.

• Wear sunscreen. We suggest you use SPF 40 at the very least. Even on cloudy days, you can get sunburnt when exercising outdoors, so wear it then, too! If you can, choose shaded trails to minimize your exposure to the sun.

• Stay hydrated. Have a glass or two of water before you head out to exercise…and carry a bottle of water if running or walking for an extensive period of time. Take a drink every 15 minutes, even if you're not thirsty. When you're done with your workout, have a couple more glasses of water. This routine will keep you and your bones safely hydrated!

• Replenish your electrolyte and salt intake while exercising. There are so many products from which to choose. Visit your local health food store for advice and the best selection.

• Be aware of the weather forecast before you head out to your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These conditions are dangerous to your respiratory system.

• Finally, and most importantly, listen to your body. Stop immediately if you're cramping or feel extremely sore, dizzy, faint or nauseous. This means you’ve overdone it and you may be suffering from heat stroke. With quick and effective treatment, one can recover with little to no side effects however in the worst cases, heat stroke can cause damage to organs, muscles and bones.