Stay safe while working out outside

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In Phoenix, it's always unbearably hot in the summertime, and it's not uncommon for temperatures to reach over 110 degrees.

Working out in this heat is a great risk factor for heat illness.

In fact, each year an estimated 6,200 Americans are hospitalized due to excessive heat according to Agency for Healthcare Research and Quality.

In this heat, nutrition and fitness expert Chrissy Barth reminds us that you must be safe and hydrated when you're out in the sun- especially when exercising.

Know the signs of heat illness:

• Dry mouth, weak/low energy, headaches, irritability, dry mouth, decreased skin turgor, nausea, vomiting, muscle cramps, confusion, etc.

• Remember, if you feel any of these signs, immediately go to a cool place, rest, and drink lots of fluids.

• Two ways to monitor for dehydration: Weight yourself before and after activity for lost water weight, and monitor your color of urine.  The less color your urine has the better.