Staying active during hot weather can be challenging, but it's important for maintaining physical health and for managing pain. The right balance of aerobic exercise, stretching and strength training may be as important as your food selections and sleep habits when it comes to managing pain. 

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Here are five tips to help you stay safe and active in the heat:

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1. Stay Hydrated

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Hydration is key to keeping your body temperature regulated and supporting essential bodily functions:

- Drink water consistently throughout the day, even if you don't feel thirsty.

- Watch for signs of dehydration like dark urine, dry mouth, fatigue, and dizziness.

- Include water-rich foods, such as fruits and vegetables, in your diet to help maintain hydration levels.

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2. Exercise During Cooler Times

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Plan your workouts for the coolest parts of the day to avoid excessive heat:

- Early mornings are typically the coolest time, making them ideal for outdoor activities. You also reduce your expose to UV rays at that time, reducing skin damage. 

- Check weather forecasts to find the best times to exercise outdoors.

- If mornings don't work for you, late evenings can also offer cooler temperatures (and reduced UV rays).

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3. Wear Appropriate Clothing

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Choosing the right clothing can help you stay comfortable and safe during hot weather activities:

- Wear loose, breathable fabrics that allow air circulation.

- Opt for light-colored clothing to reflect sunlight rather than absorb it.

- Use moisture-wicking materials to help sweat evaporate, keeping you cooler.

- You could try wetting a neck gaiter or cloth hat before heading out to stay cooler and more comfortable during your activity.

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4. Prioritize Safety

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Be mindful of heat-related illnesses and know how to respond to their symptoms:

- Heat exhaustion symptoms include nausea, muscle cramps, headache, dizziness, and weakness.

- If you experience any of these symptoms, stop exercising, move to a cooler place, hydrate, and use cool compresses on your forehead, neck, or underarms.

- Seek medical help if your body temperature exceeds 102°F or if symptoms persist for more than 15-20 minutes.

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5. Try Alternative Activities

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- Watersports: Engage in activities like swimming, snorkeling, kayaking, or waterskiing.

- Indoor Venues: Use indoor pools, running tracks, or gyms. Walking in air-conditioned shopping malls can also be effective.

- Cooling Equipment: Add a misting system or fan to your outdoor exercise area to stay cool.

- Cooler Locations: Plan trips to the mountains or the beach where the temperatures are more comfortable for outdoor activities.

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By following these tips and making thoughtful adjustments to your exercise routine, you can stay active even in the hottest weather. 

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