As the mercury soars heat-related illnesses do as well. Our bodies are amazing, cooling us when our body heats up.

Sweating is our bodies mechanism to cool us down. But when the air temperature is high combined with humidity our system can get overwhelmed.

Before heading out to exercise in hot weather check the heat index. Even if you checked the temperature you are not getting the whole story. The heat index is based on humidity and air temperature. This is a clearer picture of what your body feels and the risk of heat-related incidents. For example, if the air temperature is 90 degrees and the humidity is 50%, your body feels 95 degrees. You can view the heat index at wrh.noaa.gov. If you are taking your workout outdoors, check the heat index to make sure it's below 90 when you are doing it. Also, remember the heat index chart is measured in shade. If you don't have shade factor in another 15 degrees.

The American College of Sports medicine lists the following as increased risk for heat-related sickness: obesity, low physical fitness, lack of acclimatization to heat, dehydration, sleep deprivation, sunburn, and medications. Even if you are in top physical condition pushing yourself in the heat could result in a heat-related incident. Especially if one hasn't acclimated themselves to the current soaring temperatures and possibly is a bit dehydrated could be a recipe for heat issues. Athletes are not immune to heat exhaustion or heat stroke. Be smart take your workout inside on the days the heat index is high.

Also, definitely leave your furry pups home on days the heat index is high. They cannot cool themselves except panting. Can you imagine running with a heat index of 95 in a full-on fur bodysuit? That is what your pup feels. They are such loyal companions they won't complain. Heatstroke is a reality for our pups too. Heatstroke can be fatal.

Exercising outside is the best when the heat index is good. The pool is always a good spot to be when the mercury soars. For more information about health and fitness contact Kay Colgan at Middleburg Pilates and personal training, 14 S Madison Street, Middleburg, VA or call 540-687-6995.