Precautions for Exercising in the Heat

It’s official! Summer is here. A time of season that is characterized by high temperature levels, summer is typically a favorite among most of us because of its offerings like extended daylight and the opportunity to enjoy outdoor activities. For many, this means walking, jogging, running, cycling, swimming, and playing tennis, baseball, softball, basketball, football and/or volleyball. But, even though it’s a fun time of year, it’s important for you to be aware of the potential dangers that exist in hot conditions. To ensure you get fit and stay fit safely, keep the following in mind when you exercise outdoors.

FLUID INTAKE
As you prepare for an exercise day, drink plenty of fluids (water) throughout the day. If you wait until it’s time to exercise, it’s probably too late. More than likely you’re dehydrated. And, if you exercise while you’re dehydrated, you’re setting yourself up for a medical emergency. It’s recommended that you drink 20 ounces of water two hours before you exercise, at least 8 ounces of water shortly before getting out in the heat, and then drinking 6-8 ounces every 15 to 20 minutes during exercise. Another way to boost your fluid intake is by eating small meals, five to six times each day that contain fruit and vegetables; your fruit and vegetables contains water thereby helping with hydration. Stay away from caffeinated and sugary laden drinks like sodas and fruit juices, and your favorite energy drinks because a large majority of them are high in caffeine and sugar which facilitates fluid loss thereby causing dehydration.

CLOTHING
Exercising outdoors will typically cause you to sweat, so you should look for clothing that is designed to wick sweat away from your body. Don’t overdress by wearing long-sleeve tops, warm-ups, or long tights during the summer months. Garments that cover up the working muscles, particularly your legs produce a lot of extra heat and prevent the evaporation of sweat, which interfere with the body’s ability to cool itself and can raise body temperatures to dangerously high levels. That’s why it’s critical to wear light, loose fitting clothing. Also, depending on your exercise activity, a breathable hat with brim, lightweight sunglasses, and sunscreen will provide added protection from the sun.

WEATHER
When exercising outdoors during the summer you must be aware of heat and humidity, so check the heat index for the relative humidity before you head outdoors. The best time to exercise is during the coolest part of the day like early morning or evening. If you don’t plan properly, you may be prone to the dangerous side effects of summer exercise like heat exhaustion and heat stroke. A heat stroke occurs as the result of abnormally elevated body temperature. The common symptoms and signs include a high body temperature, the absence of sweating, with hot red or flushed dry skin, and a rapid pulse. A person may also experience difficulty breathing, strange behavior, hallucinations, confusion, agitation, disorientation, and seizure. This medical condition is life-threatening. A person’s body temperature may reach over 105°F. Heat exhaustion often occurs when people exercise in a hot, humid place and body fluids are lost through sweating, causing the body to overheat. The person's temperature may be elevated, but not above 104°F.” The common symptoms and signs include sweating profusely, one may experience muscle cramps or pains, and feel faint or dizzy. A person may complain of headache, weakness, thirst and nausea. Heat cramps occurs after several hours of physical exertion in the heat. The common symptoms and signs typically include painful muscles spasms in the arms, legs, or abdomen, and also faintness, dizziness, weakness and profuse sweating. Always remember that it is easier to prevent a heat illness than to treat it.

DURATION
An exercise session lasting for periods longer than 90 minutes may result in the depletion of vital nutrients like sodium and potassium. It’s at that point that you should switch from water to a non-caffeinated sports drink. A sports drink will help to restore those nutrients to healthy levels.

SPECIAL CONSIDERATION
Anyone taking medication please be aware that both prescription and over-the-counter medications can heighten the effects of heat-related illnesses. So, be sure to consult your doctor or pharmacist. Exercising during the summer months, outdoors in the heat, is not something you can take lightly.

This health and fitness dialogue is provided for your consideration only. It is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about your specific health and fitness needs.