PHOENIX -- Get out early and drink lots of water. If you think doing both of those things puts you at less risk for heat stroke, think again.
“What is really hard is that we see the sun outside and we want to get out there and be active,” Dr. Shannon Scott, with Midwestern University said.
Scott said working out in extreme heat can not only make you sick, but the signs you're in trouble often come without warning.
“I think the heat sneaks up on us and catches us off guard, meaning that we're outside even thirty minutes, we can really start seeing the affects of heat and some of heat exhaustion or heat stroke symptoms,” Scott continued.
These symptoms include feeling weak, cramps, not sweating or becoming disorientated.
“I think the biggest mistake we see as doctors, are people just drinking water,” Scott said. “You need electrolytes. You need some kind of sports drink.”
“If you’re not getting the needed salt that your body needs to replace your electrolytes, you’re going to get cramps, disoriented, get nauseated or even vomit.”
While water and a sports drink combo helps keep you hydrated, if you're planning to exercise outside:
“Hydrate and fill your tank the day before,” Scott said. “What we did the night before or day before will really help us in our workout the next day.”
Scott said the best time to work out is in the morning or late evening. But even then, don't assume you're not at risk.
“One of the myths is that they think it's early in the morning, it's not too hot,” Scott said. “But you get out there and you get stuck. Your body hasn't built up that chance to tolerate the heat.”
And remember, just because someone else seems to handle the heat, doesn't mean you can.
“Everybody experiences the heat slightly differently, but it's very important to stay on top of your hydration status,” Scott said.