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EL 200: Community Article Sidebar (200 words)

Summer Training Safety Tips
By Leslie A. Rodriguez (209 words)

One of the most important things to remember about training for any type of sport in the summer weather is safety. Exercising in hot weather puts extra stress on the heart and lungs, which means the human body is often working harder then normal to keep cool. Under normal conditions, your skin, blood vessels and perspiration level adjusts to the heat. These natural cooling systems may fail if you are exposed to high temperatures and humidity for too long.

Here is a list of tips to help prevent dehydration, heat stroke, heat exhaustion, and other heat-related illnesses this summer:

1. Exercise in the morning or evening, when the temperatures are lower.
2. Wear as little clothing as you can, but make sure it is not too tight and does not chafe.
3. Deflect sun with white or light colors and a hat.
4. Before, during, and after exercise, avoid alcoholic or caffeinated beverages.
5. If you are exercising less than two hours, drink water before and during the activity; 6 to 8 fluid ounces of water every 15 minutes.
6. If you are exercising for more than two hours drink 12 to 20 fluid ounces of water 15 to 30 minutes before exercising.

List courtesy of Readers Digest (http://www.rd.com)

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