Summer is in full swing and you likely have your plans set for fun in the sun! Be careful though. Activity and exercise in the heat can be hazardous if you do not prepare. While exercising on a hot day, the body needs blood sent to the working muscles and to the skin to increase heat loss. This "competition" causes less blood to be distributed to both places and can cause problems including heat cramps, heat exhaustion, and most dangerous, heat stroke. You can take precautions to prevent heat illness in most hot environments. Although, when heat and humidity are extremely high, it may be better to put off your outdoor exercise or activity until it cools off.

Certain people, due to age or health conditions, are more vulnerable to the effects of heat and humidity including the following:

• Older adults
  
• Young children (preadolescent)
  
• Cardiovascular disease
  
• Obesity
  
• Infection and fever
  
• Hyperthyroidism

If you are dehydrated, wearing heavy clothing, taking particular drugs (alcohol, amphetamines, diuretics, blood pressure medication), or are in a new climate to which you have not yet acclimated, you may also be at risk.

Here are some general guidelines to prevent heat stress or heat illness this summer:

• Wear loose-fitting, light-colored clothing
  
• Take more rest breaks during days that are hotter than you are accustomed to
  
• Avoid activity between 10am and 2pm, the hottest part of the day
  
• Drink plenty of water before, during, and after exercise
  
• Reduce the intensity of your regular workout
  
• Allow at least eight days to acclimate to a new hot or humid environment
  
• Avoid alcohol and drugs, such as stimulants, that are dehydrating or indicated as unsafe for use in the heat
  
• Beware of the early signs of heat stress including dizziness, cramps, clammy skin, and extreme weakness
  
• If you do not tolerate heat or humidity well, try exercising indoors in an air-conditioned environment on extremely hot or humid days.
  
• Exercise for shorter bouts throughout the day.

Have a wonderful, safe summer!

Here are some juice recipes to keep you cool and energized during this hot summer weather! Remember you will need a juicer for each of these.

Berry Fizz

1 cup cranberries
1 cup strawberries
1 cup raspberries
Juice and add to 1 cup sparkling apple cider

Tropical Nectar

1 passion fruit
2 one-inch rings pineapple
1 small or 1/2 large papaya
1 nectarine (without pit)
Juice all of the above and mix in blender with one banana