Summertime Exercise: Keep Cool in Hot Weather by Jerrod Ferrence, M.S., Lead Exercise Physiologist of Fitness, Hazleton Health & Wellness Center It’s finally summer, the perfect time to be outdoors and take a walk, bike ride, or hike! But if you work out when the temperatures rise, be sure to take extra care, or you may risk a serious heat-related illness. Under normal conditions, your body will adjust to the summer temperatures. However, the combination of exercise and higher air temperatures increase your core body temperature even further. Your body will react in several ways to cool down, including perspiring, and sending more blood to circulate through your skin. The addition of high humidity adds more stress to your body, because sweat doesn't readily evaporate from your skin, raising your body temperature even higher. If you are exposed to high temperatures and humidity for too long, and you don’t take the necessary precautions, the result may be a heat-related illness. Use these common-sense tips to reduce the risk of heat-related illness. 1. Begin exercising in the heat gradually. Your body will take approximately 7 to 10 days to get acclimated to the hot weather. Start by exercising in short bouts to allow your body to get adjusted to the climate. 2. Always wear lightweight and well-ventilated clothing when exercising outdoors. Cotton materials are cooler. Wear light-colored clothing if exercising in the sun. White reflects sunlight better than other colors. Never wear impermeable or non-breathable garments. A common myth is that fluid loss will result in weight loss. However, wearing impermeable clothing and dehydrating your body can lead to significant heat stress or heat injury. 3. Make sure you replace your body fluids as they are lost. Drink fluids at regular intervals while exercising. There are many sports SPONSORED BY BRAND
drinks on the market. However, rehydration with water is usually adequate, except under extreme conditions where greater than 3% of a person’s body weight is lost. Recording your body weight is an excellent way to regulate hydration. For example, if 5 lbs. of body water is lost after exercise, this water should be replaced before exercising again the next day. If the lost water has not been regained, exercise should be curtailed until the body is adequately rehydrated. Heat-related illnesses occur along a spectrum, starting out mild, but worsening if left untreated. These include: Heat Exhaustion Signs and Symptoms: • Weak rapid pulse, low blood pressure, headache, nausea, dizziness, general weakness, paleness, cold clammy skin, profuse sweating, elevated body core temperature (<104 degrees).
Treatment: • Stop exercising and move to a cool ventilated area. Lie down & elevate your feet 12-18 inches. Replenish your fluids and make sure to monitor your temperature. Heat Stroke Signs and Symptoms: • Hot dry skin, bright red skin color, rapid strong pulse, labored breathing, elevated body core temperature (> 105 degrees). Treatment: • Stop exercising, remove as much clothing as feasible, try to cool the body immediately in any way possible (wet towels, ice pack/baths, fan, etc.), give fluids, call 911 or transport to emergency room immediately. Exercising in hot weather puts extra stress on your body. Remember, being well hydrated before exercising outdoors, and keeping an eye on the heat index, will help prevent heat related injuries or illnesses. P
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