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8 tips for avoiding heat-related illness

Summer is here. It’s time to enjoy your favorite outdoor activities.  From swimming and cycling to golf and baseball, enjoying the beautiful weather with family and friends is all a part of summer. With summer though comes hot temperatures.  As the temperature rises to 90 degrees and above, protecting yourself from heat-related illness is essential.  

Enjoying the outdoors during summer is great, but make sure you stay safe.  Adam Sumrall, licensed athletic trainer with Baptist Sports Medicine, recommends:

  • Watching the temperature – Pay attention to the weather forecast.
  • Allow yourself to get acclimated – If you’re used to exercising indoors, take it easy when you first begin exercising in hotter temperatures. Acclimation take 7-10 days.
  • Know your fitness level – If you aren’t used to heavy exertion, take it slow and take breaks often.
  • Drink plenty of fluids – Hydration is key.  Drink water or sports drinks; avoid alcoholic beverages.
  • Dress appropriately – Wear lightweight, light colored and loose-fitting clothing.
  • Avoid midday sun – Exercise in the morning or evening.
  • Wear sunscreen – Getting sunburned will further reduce your body’s ability to cool itself.
  • Understand your medical risks – Talk to your doctor about your plans if you have a medical condition or are taking medications that may limit your body’s ability to cool itself. 
For more information, visit To find a doctor in your area, call 1-800-DOCTORS or visit
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