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Stay Cool, Stay Fit: Exercising Safely During a Heat Wave
Salinas PT
Exercise During a Heat Wave
Are you telling yourself it’s too hot to exercise during a heatwave? As temperatures rise, adapting your fitness routine to the scorching summer conditions is vital to your health. The lazy days of summer can lead to reduced levels of activity and further complications down the road. Exercising during a heat wave requires extra caution and mindful strategies to stay safe. In this article, we’ll explore valuable tips to maintain an active lifestyle in high temperatures.
Understand the Risks Involved
Before we dive into strategies for exercising in the heat, we must first understand the risks involved. Generally speaking, when the heat index is over 90 degrees, your should use caution when exercising outdoors. When it’s too hot the risk of heat-related illness like heat exhaustion and heat stroke can be life threatening. While exercising outdoors in warmer weather can be safe, you should be well-versed in the dangers and how to avoid them.
1. Heat Exhaustion:
Heat exhaustion is your body’s response to an excessive loss of water and salt, usually through excessive sweating, and is most likely to affect the elderly and those who work in a hot environment. The symptoms of heat exhaustion should not be ignored as the condition can quickly progress to heatstroke. Symptoms of heat exhaustion include:
- Headache
- Nausea
- Dizziness
- Weakness
- Irritability
- Excessive Thirst
- Heavy Sweating
- Elevated Body Temperature
- Muscle Cramps
2. Heat Stroke:
Heat stroke is the most serious heat-related illness. It occurs when the body can no longer control its temperature and is unable to cool down. Heat stroke can cause permanent disability or death if the person does not receive emergency medical treatment. Symptoms of Heat Stroke include:
- Confusion
- Loss of Consciousness
- Hot, Dry or Red Skin
- Seizures
- Body Temperature above 104*
- Nausea or Vomiting
- Rapid Heart Rate
We’re sharing these symptoms of heat related illness as it can become life-threatening and its important to recognize the warning signs. If you or someone you know is experiencing symptoms of heat related illness, stop what you’re doing and Call 911 Emergency Medical Services. Move away from direct heat if possible or to an air-conditioned room. Use water too cool the skin and apple wet clothes to help with cooling the body temperature. Continue monitoring levels of consciousness until Emergency Medical Services arrive.
Strategies for Beating the Heat
Now that we’ve covered the dangers and warning signs, we’ll dig into strategies to help mitigate the risks. Since our bodies consist of about 60% water, it’s important to maintain hydration before, during and after your workout. Drinking water does more than quench your thirst. It’s essential to keeping your body functioning properly and feeling healthy.
1. Stay Hydrated
In general, adults loose about 9-12 cups of water per day through breathing perspiration, urination and bowel movements. If you plan on exercising while it’s warm, you’ll need to consume even more water to compensate for additional water loss as your body thermoregulates in the heat.
Water helps maintain your body’s temperature, protect vital organs and tissues, lubricate joints, carry oxygen to cells, and break down minerals and nutrients making them accessible to your body. One of the best ways to avoid dehydration is to hydrate before your workout, during your workout and after your workout. If you wait until your feeling the symptoms of dehydration, it may be too late.
+ Signs of Dehydration:
The easiest way to understand your hydration level is by looking at urine color. If you are light in color, you are generally well-hydrated. If your urine is towards the darker end of the scale, be sure to supplement your intake with fluids and monitor the color over the next few hours. Continues signs of dehydration, even after consuming fluids, may be an indication of a serious condition. Contact your nearest medical provider to avoid further complications.
2. Get Your Workout In Early
Planning your exercise during the cooler parts of the day will be vital to your success. Typically, it is recommended to workout in the morning or late in the evening. You should avoid exercise during peak heat hours when the sun is at its strongest, usually between 10am-4pm. By choosing the right time, your can minimize exposure and the risk of overheating.
3. Adjust the Intensity
If you’re an active person, you may already understand how the heat can negatively affect your energy and endurance levels. When temperatures are above normal, we recommend considering a less-vigorous workout that allows your body to continue working without overexerting. This is a great opportunity to focus on your technique and body mechanics to help optimize your efforts.
4. Go Indoors
Just because it’s hot outside doesn’t mean your routine needs to suffer. Most commercial gyms or even community centers have drop-in classes or trial memberships that your can attend with plenty of air-conditioned space. If you don’t have access to a gym, visit a shopping mall and park further from the entrance for those added steps. Choose the stairs instead of the escalator. The point is that exercise does not have to be in a formal setting. By making mindful choices, you can incorporate active habits and exercise in your daily routine.
5. Dress Smart
If you decide to exercise outdoors, we recommend dressing for the occasion. Choosing lightweight, breathable, and moisture-wicking clothing that allows sweat to evaporate will help keep you cool during your workout. Wearing a hat and sunglasses also provides an additional layer of protection from the sun on those sweltering days.
In Conclusion: Use It or Lose It
Don’t let the heat of summer allow your level of fitness to slump. Without a regular dose of exercise, the body will decondition naturally. Often times, cardiovascular fitness is reduced first, followed by muscle strength. As people become less physically fit, regular activity becomes more challenging. This vicious cycle of deconditioning is what we’re hoping to avoid.
Deconditioning often leads to weakness, compensations, more aches and pains, illness and disease further down the line. According to the ACSM It only takes two weeks without exercise to have a significant loss of cardiovascular fitness. Two to eight months of deconditioning can virtually erase all previous training effort.
If you, or someone your know has a condition that is preventing exercise or just needs a little help along the way, our team can help. We specialize in helping people overcome their physical conditions and get back to doing the things that matter most.
In Good Health,
The Salinas Team
Disclaimer:
The information provided on SalinasPT’s blog is for general informational purposes only and should not be considered a substitute for professional medical advice. We strive to ensure the accuracy and timeliness of the information. By using this website, you acknowledge that you assume full responsibility for any actions takes based on the information provided, and we disclaim all liability for any damages or consequences resulting from such actions. Always consult a qualified healthcare professional for personalized medical advice and treatment.
