Cool it!: Keep cool while exercising
• Drink plenty of water before, during and after exercise since the heat will dehydrate your body even more.
• Cover your head with a bandanna soaked with water. Or if you’re wearing a cap, put a few ice cubes in it before you put the cap on.
• Occasionally, pour water on your head to cool it. If you cycle, carry a water spray.
• Eat well, preferably 5-6 small meals a day, to keep your body fed and hydrated. Fruit and vegetables are good options.
• Wear light-coloured, loose-fitting clothes made from cotton.
• Use sunscreen to avoid sunburn. Not only is sunburn detrimental to you, but it also prevents your body from staying cool.
• Change your workout hours to either very early in the day or late in the evening when it’s cooler. But don’t ignore safety.
• Avoid extreme changes in temperature. After an outdoor exercise, cool yourself down before going into an air-conditioned room.
• Listen to your body and don’t ignore early signs of heat stress such as muscle cramps, nausea, headaches and unsteady footing. Stop exercising and cool down.
• If you need to work out in the sun, try acclimatising yourself slowly by spending a few minutes for the first few days and then increasing it gradually.
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