Exercising in the Heat
Regular exercise is just as important during the hot summer months as it is during the cooler seasons, but it's important to think more about preventing dehydration and heat-related illness. According to the Centers for Disease Control, over 300 Americans die of heat-related illnesses every year. Sadly, most of these deaths are preventable and are due to a lack of knowledge about dehydration and heat-related illness, such as heat stroke and heat exhaustion.
About 80-90% of your body’s ability to cool itself is due to sweating, and contrary
to popular opinion, it’s the evaporation of sweat, not the sweat itself, that cools us down. When it’s humid, moisture in the air doesn’t allow the sweat on your body to evaporate, so exercising in humid heat is a lot riskier than exercising in dry, hot conditions.
Here are some basic precautions to take when exercising in the heat:
Drink Plenty of Water. Your body's ability to sweat and cool down depends on adequate hydration. Drink plenty of water before and during your exercise, even if you don't feel thirsty. By the time you are thirsty, your body is already dehydrated. It's best to drink on a schedule when it is hot. Adults need 16 to 20 ounces of water before beginning activity, and an additional 8 to 10 ounces every 15 to 20 minutes during activity. (One “gulp” equals one fluid ounce). You should also consume another 24 ounces of water within two hours after activity in the heat.
And, while pouring water over your head and body might feel good, it does not have any affect on your core body temperature, so make sure you put plenty of water into your body.
If you're planning to exercise longer than one hour, consider sports drinks instead of water. These drinks can replace the electrolytes like sodium and potassium that you lose through sweating and provide carbohydrate energy to working muscles. Avoid drinks that contain caffeine or alcohol because they actually promote dehydration.
Dress Appropriately. Lightweight, loose fitting clothes provide good air circulation which promotes sweat evaporation and cooling. Avoid dark colors, which can absorb the heat. Instead, wear light colors which help reflect the sun’s heat. A visor or light-colored, vented hat can help reduce your exposure to the sun.
Avoid midday sun. Exercise in the morning or evening when it's cooler rather than the middle of the day. When outdoors, exercise in the shade or in a pool. If possible, stay indoors and work out at the gym or in an air-conditioned building.
Start Out Slow. If you’re not used to exercising in the heat, take it easy at first. Cut back on your exercise duration or intensity. Take extra rest breaks when you need them. As your body adapts to the heat, you can increase the length and intensity of your workouts.
Work out with a Partner. Train with other people when it’s extra hot. They’ll notice if you’re in trouble, even if you don’t. And if you get in trouble, they will be there to get help for you.
During hot-weather exercise, be on the lookout for signs and symptoms of dehydration and heat-related illness:
- Dry lips and tongue
- Headache
- Dizziness
- Weakness or extreme fatigue
- Urine that is darker than normal
- Nausea or vomiting
- Muscle cramps
If you experience any of these symptoms, stop exercising and get out of the heat, drink water, and cool yourself down. If you don't feel better within 60 minutes, contact your doctor.
If you develop a fever higher than 102 F or become faint or confused, seek immediate medical help. It's important to remember that anytime a person who has been exposed to heat becomes disoriented or unconscious, they need to get immediate medical attention.
Regular physical activity is important, but don't let hot-weather workouts put your health at risk.
Ed Ferrell has 8 years of experience as a personal fitness trainer and is nationally certified by NASM, ISSA, NESTA, NHE and NCSF. For more information call 951-302-2995 or visit the Fitness Together website at www.fttemecula.com