Summer brings sunshine and longer days, vacations and usually more laid back schedules. People have the tendency to head outdoors for activities and exercise. While we encourage you to stay active, you must remember to stay cool and safe in the heat. The heat can take a toll on your body and can increase your risk of heat exhaustion, stroke and can even be life threatening. Here we’ll share 5 tips for safely working out in warmer weather, as well as the signs you should be aware of if the heat starts to slow you down.
5 Things You Should Know To Exercise Safely In The Heat
- Exercise in the early morning or late evening hours as the temperatures will be coolest at these times.
- Hydrate .It’s important to drink even before you feel thirsty. General recommendations indicate drinking 8 ounces of fluid 20 to 30 minutes prior to exercise, drinking 7-10 ounces of fluid every 10 to 20 minutes during exercise and drinking an additional 8 ounces of fluid within 30 minutes after exercising.
- Rest often and in shady areas.
- Wear light weight, loose fitting clothing. Fabrics that are moisture wicking and are light colors are very helpful.Gradually get used to the heat. It takes seven to 10 days for your body to adapt to the change in temperature. Start by exercising for a short time, at a low intensity. Save long, hard workouts until after you’re acclimated to the summer air.
- Keep an eye on the heat index. The heat index is a calculation of the temperature and humidity. It measures “how hot it really feels” outside. Be cautious if the heat index is going to be over 80.
Do you know the warning signs of heat exhaustion and heat stroke?
Now that we are prepared to safely exercise, it is key to know the warning signs to be on the lookout for.
Heat exhaustion is a warning sign that your body cannot keep itself cool. Stop exercising right away. Heat exhaustion is dangerous and may lead to heat stroke. Symptoms include:
- Weakness, dizziness, confusion or disorientation
- Weak pulse
- Headache, nausea or vomiting
- Cramps
- Cold, clammy skin
Here’s what to do after you stop exercising:
- Move to a cool, ventilated area
- Lay down and elevate legs 12-18 inches
- Drink and monitor your temperature
If you ever feel that your symptoms or condition is getting worse, contact emergency help immediately.
Heat stroke is life-threatening and is to be taken very seriously. Stop exercising right away and check for these symptoms. If you have them, call 911.
- Hot, dry skin
- Rapid, strong pulse
- Labored breathing
- Unusual behavior, hallucinations or confusion
- Fainting or seizures
- Fever of 104 degrees F
If you were exercising alone, try to get the help of somebody else to help you seek medical attention.
It is possible to continue with your exercise routine all summer, you just need to know how to be safe and to recognize the warning signs should your exercise become unsafe. Want to get a great workout indoors in the cool gym? We have air conditioning, so contact us to get started.
