Well + Good discuss what need to know to stay safe when exercising in dry heat vs. humidity according to experts including HSS exercise physiologist Jason Machowsky RD, CSSD, RCEP, CSCS.

Machowsky underscored the importance of hydration and recommended drinking fluids periodically during your training – four to seven ounces every 15 to 20 minutes. “Target 800 to 1200 milliliters per hour, with 700 to 1500 milligrams of sodium per liter,” he said.

It is also important to be aware of the warning signs of heat illness. “Some signs and symptoms of dehydration, which can progress to heat illness, include impaired aerobic recovery, unusual fatigue, facing pulse even during a break, loss of coordination, hyperventilation, large cramping, wet, pale skin, chills, nausea or vomiting, and lightheadedness,” cited Machowsky.

Read the full article at Wellandgood.com.