DALLAS, Texas — It wouldn’t be summer in Texas without soaring temperatures. While exercising in the heat can be tough, there are ways to stay safe and cool this summer.

“Hot and humid weather puts stress on the body as it works harder to cool you down,” said Craig Crandall, Ph.D., director of the thermal and vascular physiology laboratory at the Institute for Exercise and Environmental Medicine (IEEM) at Texas Health Presbyterian Hospital Dallas. “With any climate, your body needs time to adjust to the extreme conditions.”

But Crandall said as people adjust and continue to exercise or play sports in warmer conditions, they could experience physical benefits.

“Athletes who carefully train in heat can improve their exercise performance,” he said.

Training in the heat, while using caution, can increase an athlete’s blood plasma volume (which leads to better cardiovascular fitness), reduce overall core temperature, reduce blood lactate and increase skeletal muscle force.

“If your muscles feel tighter or you’re more prone to cramping, you should listen to your body and stop your workout,” said Andrew Parker, M.D., a sports medicine specialist on the medical staff at Texas Health Presbyterian Hospital Allen, and a member of Texas Health Physicians Group.

High temperatures and humidity can cause people, especially children and older adults, to become sick quickly. Here are steps you can take to help prevent heat-related illness and hazards:

• Work out in the morning or evening. If the temperature is 80 degrees or higher and the humidity is above 80%, take your workout inside.
• Take it slow. Work out for a shorter time and with less intensity.
• Drink water or electrolyte drinks every 15 minutes when exercising in the heat. Start drinking before your workout, keep drinking as you go and continue to drink afterward.
• Use air conditioning in your vehicle or in a building to cool down.

“It is critical to stay cool, stay hydrated and take breaks in the shade or indoors,” Parker said.

If you have shortness of breath, stop sweating, feel weak or have any change in your mental status, seek help immediately.

You should always check with your doctor before starting a new exercise, especially if you have cardiovascular disease, diabetes, other chronic diseases or any medical concerns.