<div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>The most severe heatwave in Australia since the 2019-2020 Black Summer has failed to deter many people from their exercise routines.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>Despite the extreme weather conditions across south-eastern Australia sending the mercury over 40 degrees, many dedicated exercisers have been spotted working out.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>But is it safe, and what should you beware of?</span></div></div><div><div id="adspot-mobile-medium"></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><strong><span>LIVE UPDATES:</span></strong><span> </span><a href="https://www.9news.com.au/national/extreme-weather-live-updates-heatwave-fires-heavy-rain-cyclone-warnings/83b0dcd3-39df-4a51-a3ca-db54ef910df3" rel="" target="_blank" title="Extreme weather sweeps Australia"><strong><span>Extreme weather sweeps Australia</span></strong></a></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><h2><span>Prepare for the heat</span></h2></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>Even fit people are at increased risk of heat exhaustion or heat stroke when the mercury climbs. </span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>Sports Medicine Australia (SMA) chief executive Jamie Crain advises exercisers to take increased precautions to guard against heat exhaustion or the more serious heat stroke.</span></div></div><div><div class="OUTBRAIN" data-reactroot="" data-src="//www.9news.com.au/national/expert-advice-on-exercise-during-heatwave/e606f93f-99a3-4d00-b5a2-0cb591425562" data-widget-id="AR_5"></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>"During times of extreme heat, it's vital for people exercising to take precautions over and above what they would on a temperate day," he told 9news.com.au.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>They include limiting activity times to the cooler periods of the day, such as early morning and evening.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>It's best to avoid the warmest hours, from 10am to 3pm.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>Maintaining hydration is essential, and during extreme heat you should keep sipping water even if you don't feel thirsty.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>On very hot days, the SMA advises drinking at least 500 millilitres of water in the hour before taking exercise. And caffeine, including coffee, should be avoided in the hours leading up to working out.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>If you're outside, remember to wear sunglasses, sunscreen and a wide-brimmed hat.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>Choice of clothing is also important. Where possible, select lightweight and breathable clothes with extra ventilation.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>For those taking exercise indoors, try and find a location with air conditioning.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><strong><span>READ MORE:</span></strong><span> </span><a href="https://www.9news.com.au/national/how-to-deal-with-heat-humidity-hot-weather-australia-explainer/98f003ed-0130-47d4-b815-2e1dff3a25dd" rel="" target="_blank" title="The heat making for a terrible night's sleep? Beer, cold showers and sleeping naked might not help"><strong><span>The heat making for a terrible night's sleep? Beer, cold showers and sleeping naked might not help</span></strong></a></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><h2><span>Signs of heat-related illness</span></h2></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>Crain says the health impacts of heat-related illness can be a direct result of an increase in core temperature or the result of the strain on the heart associated with combating the jump in body temperature.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>"If anyone experiences nausea or vomiting, that is a sign they need to cease exercising and take immediate action to cool down," he said.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>Other symptoms of heat exhaustion include dizziness, cramps, headache and general weakness.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>Anyone experiencing these should move immediately to a shaded area, remove as much clothing and protective equipment and rehydrate.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>Crain says more serious warning signs such as slurred speech, impaired decision making and poorer brain function indicates heat stroke.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>"That requires immediate medical attention ... straight away you'd be calling for medical help ... trying to cool them down with something like an ice bath," he said.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>While even elite athletes are at risk from heat-linked conditions, some people are at more risk than others.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>They include those aged over 65 years, especially if unfit. The SCA cautions that age effects on thermoregulation, the body's process of controlling internal temperature, may become progressively worse with age.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><span>The risk of falling victim to heat stress is also greater among heart or kidney disorder patients.</span></div></div><div class="block-content"><div class="styles__Container-sc-1ylecsg-0 goULFa"><a href="https://www.9news.com.au/national/how-to-follow-9news-digital/29855bb1-ad3d-4c38-bc25-3cb52af1216f"><em><strong><span>DOWNLOAD THE 9NEWS APP</span></strong></em></a><em><strong><span>: Stay across all the latest in breaking news, sport, politics and the weather via our news app and get notifications sent straight to your smartphone. Available on the</span></strong></em><span> </span><a href="https://apps.apple.com/au/app/9news/id1010533727"><em><strong><span>Apple App Store</span></strong></em></a><span> </span><em><strong><span>and</span></strong></em><span> </span><a href="https://play.google.com/store/apps/details?id=nineNewsAlerts.nine.com&amp;hl=en_AU&amp;pli=1"><em><strong><span>Google Play</span></strong></em></a><em><strong><span>.</span></strong></em></div></div>