This is more than the first Motivation Monday in July. It’s also the fourth day the heat index has the temperature feeling like the upper 90s here in New York. As the heat advisories and alerts continue for the sweltering concrete jungle, I could think of no better time to offer some important reminders about staying safe in heat.

Whether you’re going for that daily run, signing up for an outdoor bootcamp session or meeting a friend for a power walk, here are some warning signs to look out for if you or your workout buddy start feeling out of sorts in the heat:

1. Heat cramps: These are painful muscle spasms, usually in the legs or abdominal region, that could be a signal that a more serious emergency is imminent. What to do: If you experience heat cramps, stop exercising immediately. Find some shade or move indoors where it’s cool and drink water.
2. Heat exhaustion: This is more severe than heat cramps, and can occur when you’ve been exercising strenuously for a long period of time in extreme heat or humidity. Signs and symptoms include: Moist, pale, or cool skin; headache or dizziness; muscle cramps; heavy perspiration; nausea; weak pulse. What to do: Get out of the heat, loosen all tight clothing and cool the body with wet towels, but not to the point of shivering. Also, be sure to get some cool water into your system.
3. Heat stroke: This is the most severe heat emergency and usually happens when signs of heat exhaustion go unchecked.  In this situation, dangerously high internal temperatures will cause your body’s vital systems to fail.  Signs and symptoms include: Altered level of consciousness; rapid, shallow breathing; little or no perspiration; weakness; rapid pulse. What to do: Get out of the heat, loosen tight clothing and cool the body with wet towels. If you can find them, you can also put ice packs under the armpits and groin area.

Now that we’ve identified the emergencies, here are a few reminders on how to keep them from happening in the first place:

• Mind the Time: Try to exercise outdoors before 9 am and after 6 pm.
• Stay hydrated! Basic guidelines call for you to drink 16 oz of water two hours before exercise, but you can drink an additional eight to 16 oz  if you’re exercising in warmer weather. At this time of year, you’ll never find me leaving the house without two things: my refillable water bottle and BFit Labs electrolyte sprays. (My repeat readers will know I’ve been using the zero-calorie, zero sugar, gluten-free sprays for several years.) If you want more information or are interested in giving them a try, just click here.
• Health Check: If you have cardiovascular or circulatory problems and are taking medication, always check with your doctor before adding any outdoor activity to your routine.

I leave you with two important tips:

• Always call 911 in an emergency.
• Listen to your body. It knows when something’s wrong.

Of course, I encourage everyone to enjoy plenty of outdoor fun this summer. Using some extra care can keep you safe while moving ahead with your plans to have fun, be fit and feel fabulous!