How to Exercise Safely in the Heat
Summer is in full swing! And for many of us, its a hot one! Over the last couple of weeks, we’ve witnessed record breaking temperatures and heat waves across the globe - on a single day last month, more than 120 million Americans were under some kind of heat advisory.
Warmer temperatures mean a change in environment, and a shift in many aspects of your day-to-day; the foods you eat, the products you use, the clothes you wear, and how and when you choose to use your free time.
The following are a few tips on how to exercise safely in hot temps.
#1 Keep an eye on the humidity and temperature
When you combine both exercise and elevated temperatures in the same day, you need to use caution. Your body cools itself by sweating, but cooling down is harder in humid weather because perspiration doesn't evaporate as quickly from your skin. Your heart rate rises as your body works hard to keep its cool.
Before you lace up your running shoes or head to the tennis courts, take a look at the weather report. If the temperature or humidity is high, try working out before 10AM or after 7PM. You may also try scaling back your workout. Respect your body and your own limitations.
#2: Dress Appropriately
Light-colored, sweat-wicking clothing is best for hot weather; dark, heavy clothes can make you even hotter. Wear UV-blocking sunglasses, a hat, and don't forget to apply sunscreen 30 minutes before going outside. Sunburn decreases your body's ability to cool itself.
#3: Hydrate
When the weather heats up, make sure you drink enough fluids throughout the day to stay hydrated, and enjoy water-rich foods including crisp lettuce, watermelon, grapefruit, broccoli and tomatoes.
It's surprisingly easy to lose a few pounds of water weight through sweating. If you're sweating heavily or exercising for more than 60 minutes, electrolyte replacement beverages can help your body refuel and rehydrate more efficiently.
Know the signs of heat exhaustion
Dehydration is a serious medical condition. Exercising in hot, humid weather can rapidly raise your body's core temperature, putting you at risk of heat exhaustion or worse, heat stroke.
Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids.
Signs of heat exhaustion include:
Heavy sweating
Muscle cramps
Fatigue
Weakness
Dizziness
Headache
Fainting
Nausea or vomiting
Dark urine
Cool, moist skin
If heat exhaustion is untreated, it may progress to heat stroke.
Heat stroke is the most serious heat-related illness. Body temperature may rise to 103°F or higher within 10 to 15 minutes.
With heat stroke victims, look for the following symptoms:
Dry, hot skin (no sweating)
Rapid, weak pulse
Confusion
A body temperature of above 103°F
Seizures
Unconsciousness
If you see someone with any warning signs of heat stroke, call 911 immediately, then cool the victim however you can (for example, move him/her to a shady spot or an air-conditioned location, or wet his/her skin with a sponge or hose).
