Whether it’s a walk, a nature ride or just hiking around a festival, exercising in hot weather can really knock you out. Emergency room doctor Tracy Bailey at Mercy hospital in Des Moines says there are ways to work around the punishment of being out on a hot day, such as doing work early or later in the day.Dr Bailey says for a short hot workout you can re-hydrate with water, but after more than an hour of activity in the heat you’ll benefit from the electrolyte balance of a “sport drink.” You know when you’re hot, but the doctor says cramps or an overwhelming feeling of weakness are warning signs of heatstroke and mean it’s time to take it easy and cool off. Bailey says while it’s true you “sweat out” salt along with water, it’s no longer routine to recommend eating lots of salty foods when you’ve been sweating a lot. They did it in the past, and it can’t hurt if you remember to drink lots of fluids, too. Bailey says overheating can cause a wide range of different symptoms in different people. He’s seen people with bad leg and stomach cramps, some with headaches, but says if you get disoriented or confused, or have chest pains, you should get to the emergency room. If you have high blood pressure, heart disease or diabetes, avoid the heat.