A widespread heat wave is building across the United States, and when the temperature is rising, how you eat, drink and exercise can all have an effect on your health. Although it can be extremely dangerous to overexert yourself during a heat wave, your summer activities and workout plans don’t have to completely melt down.

Hydration Tips

According to the American Red Cross, there are some steps many people can take before and during extreme heat to reduce these risks. It’s also important to know the signs of heat-related illnesses, among which heat stroke is the most serious.

Symptoms of heat stroke include loss of consciousness, confusion, slurred speech, profuse sweating, hot or dry skin or seizures. In these cases, it is essential to seek help by calling 911 and to work to cool the body quickly with cold wet cloths or ice bath.

What to Eat and Drink

What you eat and drink can play a role in your workouts and your overall health, especially during high summer temperatures. Before a workout, focus on easily digested carbohydrates that provide quick energy without sitting heavily in the stomach, and reach for hydrating foods.

Carbohydrates, such as fresh fruits like bananas or berries, are essential for supporting exercise because they provide the body with fuel before moderate- and high-intensity workouts. This can help delay fatigue and maintain stamina.

Recovery Nutrition

After exercise, hydrating the body is equally critical, and don’t wait until you’re thirsty to start drinking. Drinking enough water remains important for everyone, and for most workouts lasting less than an hour, water is sufficient.

For workouts lasting longer than an hour, especially in hot conditions, sports nutrition experts recommend consuming about 30 to 60 grams of carbohydrates per hour of exercise. After longer workout sessions, watermelon, oranges, berries, cucumbers or other water-rich fruits and vegetables also can help hydrate.

Original reporting: El Paso News (HLL/CB) — read the source article.