““But acclimatization increases your need for fluid to match the increase in sweat rate, which puts you at higher risk for dehydration and heat illness.””

Ah, summer. Nothing makes you want to bike, run or hike outdoors more than balmy weather. But exercising regularly during the heat of summer brings an increased risk of dehydration, which can lead to other heat-related illnesses, including heat exhaustion, heat-stroke and, in severe cases, death. It takes about 10—14 days of working or exercising in the heat for your body to adjust or become acclimatized, the American College of Sports Medicine notes, so cut down on the intensity of your exercise or activity during the first several days of summer weather.

Being ‘used to’ the heat or ‘acclimatized’ is necessary for the body to perform in hot, humid conditions with-out overheating,” states Noel D. Nequin, MD, former president of the AMAA. “But acclimatization increases your need for fluid to match the increase in sweat rate, which puts you at higher risk for dehydration and heat illness.”

Noel D. Nequin, MD

Adults need 17—20 ounces of fluid before beginning activity, and another 7—10 ounces every 10—20 minutes during activity Consume 24 ounces of fluid within the first two hours after outdoor activity as well. One adult-size gulp roughly equals one ounce of fluid. To help the acclimatization process along, wear light-colored and loose-fitting clothing, and make sure you drink enough noncaffeinated and nonalcoholic fluid. Be alert for signs of severe heat illness dry lips and tongue; headache; weakness, dizziness or extreme fatigue; concentrated urine that appears darker than normal; nausea; or muscle cramps — in yourself or another person, and seek medical attention immediately