Staying active and safe in the heat

Trio Running in Memorial Park, Appleton. July 2014

APPLETON - With a cool week behind us, Monday's heat was a little shock to the system.

"this is the kind of weather our bodies take a little more time to adapt to," said Leah Schapiro co-owner of Fleet Feet Fox Valley

It can be tough for people to stay active outside. Schapiro told FOX 11 you should still get out there, especially if you're training for a race.

"Inevitably the race day could be this hot. So you don't wanna avoid it completely," she said.

But feel free to take it a little easy.

"Take a couple extra walk breaks. Wear things like a visor to keep the sun out of your eyes. It's amazing how much energy you can expend just squinting," Schapiro explained.

And drink plenty of water before, during and after your work out.

"Even a little bit of dehydration can wreak havoc on the muscles," said Schapiro.

"Listen to your body, you know? If your starting to feel overly fatigued, go pull under a tree for a little bit and take it easy," said Niki Gelhaar owner of Chain Reaction Cyclery, saying it's a good idea to run or ride with a buddy, or at least tell someone you're going and bring a cell phone.

"Just let them know, perhaps, a rough route where you're going, it's always a good idea," Gelhaar explained.

Schapiro told us the same rules apply to children.

"If you see their skin is really flushed, their body temperature is not cooling down quickly, pull them into the shade, let them relax a little bit," she advised.

Gelhaar told us it may be hot, but that's what summer is all about.

"It's nice after all the cool weather we had. So yeah, it's nice, it's welcome," she said, smiling.