SYLVANIA, Ohio — If you're thinking about getting some steps outside this week, you might want to take some extra precautions before heading into the heat.
Steve Hart, manager at Dave's Running Shop in Sylvania, said it's important to adapt to the heat before doing any physical activity outside.
"It takes 8-14 days to acclimate to increased heat like this," Hart said. "You have to take that into consideration whenever you're considering going out and doing any kind of physical activity."
Whether you're running or walking outside in hot conditions, it's also important to stay hydrated.
"It's always recommended that you drink about 5 -6 hours prior to when you're going to be doing any type of performance. That way, when you're getting ready to walk, they suggest like every 20-30 minutes consuming 12 ounces of water," said Laroy Martinez, a sales representative at Dave's Running Shop.
Runners shouldn't just stick to water, though. According to Hart, electrolytes are equally as important.
"Having about 16 ounces of an electrolyte beverage about an hour before you start is good to top of your levels," he said. "Water will not replace your electrolytes you're losing through perspiration."
Even if you are an avid runner, Hart said you should slow down your pace in excessive heat.
"As the temperature increases, you must slow your pace down. If you train with a heart rate monitor, you'll notice this really quickly," he said. "If you train at a 45-degree temperature at a set pace, you're going to have a certain heart rate. As soon as that temperature gets up in the 80 and 90-degree temperatures, you try to run that pace, your heart rate is going to be extremely high."
To avoid dehydration, runners should avoid drinking caffeine or alcohol before or immediately after their exercise. Hart said certain medications can also cause dehydration.
"Specifically, antihistamines and antidepressants are the meds that can cause some dehydration, so those are the ones you want to be more mindful of," he said.