Unless you live where I live (Pacific Northwest), it’s hot. Even though I live in the one part of the country that refuses to have a summer, I do know what it is like to exercise in extreme heat.

I grew up in the Sacramento valley. I’m familiar with temperatures over 100 degrees. I remember a run during high school cross country practice on one of those days. Me and my running partner were so hot, we stumbled into a Chinese restaurant on our route and begged for water. The owner brought us two plastic cups of icy H2O tout de suite.

Back then, you never saw people running with water. But we probably should have been.

Of course, the best way to combat hot weather isn’t always to drink more (that can be dangerous, too), but to exercise smart — as in early or late in the day. If that’s not possible, opt for an indoor air-conditioned workout. If that’s not possible…well, be careful. The Mayo Clinic lists the signs and symptoms of mild dehydration to watch out for:

  • Mouth is dry and sticky
  • Feeling sleepy or tired
  • Thirsty
  • Urinating less than usual
  • Crying, but not producing tears
  • Dry skin – no sweat
  • Headache, and dizziness or lightheadedness
  • Constipation

And, of course, severe dehydration will include the above list to an extreme, plus things like:

  • Irritability or confusion
  • Sunken
  • Skin that’s shriveled and does not bounce back when pinched
  • Low blood pressure
  • Heart beating rapidly
  • Breathing rapidly
  • Fever
  • Delirium and unconsciousness (in severe cases)

For other summer safety tips, check out the 2Toms Knowledge articles HERE. And be safe out there!