When It’s Too Hot
This summer has been a hot one so far for many places across the U.S. When it comes to training and heat, it’s important to our health that we take note. Exercising in the heat isn’t about pushing through or overcoming an obstacle. It can be a dangerous situation which isn’t worth risking your life for.
Dehydration will be the first sign that you need to scale back your activity. Of course, we lose fluid through sweat during exercise and we can drink fluids it prevent it, but the hot temperatures exaggerate this situation. You may feel thirsty and tired after a run or other workout any day, but when that moves to light-headedness, dizziness, confusion and increased heart rate and breathing it is time to take action.
Stop your physical activity and get to a cool place. Drink water to begin replacing the fluids lost and if necessary include a sports drink to restore electrolyte balance. If things don’t improve quickly seek emergency medical assistance.
Becoming dehydrated and exercising in hot temperatures puts you at risk for heat stroke, a life threatening condition. Heat stroke occurs when the body is overheated and due to dehydration sweat production is too low to sufficiently cool the body. Headache, dizziness, disorientation, hot flushed skin with no sweat and loss of consciousness are all signs of heat stroke.
If this occurs, seek help. Move indoors and start cooling the body by removing clothes and applying ice packs to groin and armpits. In many cases emergency medical attention will be necessary.
It is true that we can acclimate ourselves to the heat for outdoor exercise, but it is important to know signs of dehydration and heat stroke. Our bodies can only take so much when it comes to heat and exercise. While exercising in the heat may become easier over time, extreme heat should make us rethink an outdoor session all together.
To keep your training program going during the hot weather months follow these basic guidelines.
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Keep your fluid intake up drinking plenty of water throughout the day and not just before and after your workouts. Avoid fluids which also dehydrate you like alcohol.
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Exercise in the early morning hours. The later evening hours are ideal too, but the mornings tend to be cooler in hot climates.
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Choose a shaded course that will protect you from the sun or give you breaks from its intense rays.
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Wear workout clothing appropriate for warmer weather which is made of moisture-wicking fabric. These will keep you cooler and help you to avoid overheating.
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Progress gradually when exercising in the heat. Reduce your workout time or intensity during hot days.
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Create a backup plan. Some days are just too hot to exercise outdoors, period. Choose a high intensity exercise video to do at home, or workout at the gym. If you don’t have a membership consider going with a friend or seeing if the gym has one day passes during the summer months.
References
University of Maryland Medical Center
Centers for Disease Control and Prevention
Photo by darnok, MorgueFile
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