Working out during the summer months can be brutal. It can get so hot in certain areas that you don't want to exercise at all. However, if you do plan on working out in the heat, there are some safety precautions that you may want to take to help prevent injuring yourself.
There are two major heat-related illnesses that we should be aware of. It's important to recognize the symptoms and know what to do should you or someone you're with experiences any of them.
Heat Exhaustion
This is a common heat-related illness and occurs when the body loses a lot of fluid and becomes dehydrated. Symptoms can include dizziness, experiencing chills, tingling, headache, cramps, and nausea. Heat exhaustion can set in after a long, hard workout under the sun. It's important to immediately find shade and drink plenty of fluids such as water or a sports drink.
Heat Stroke
This one is much more dangerous than heat exhaustion and is life-threatening. Unlike heat exhaustion, the body's core temperature can be so high it can affect brain function. The symptoms are easier to spot as they include staggering when walking and confusion. Strange behavior, vomiting, and rapid pulse are also common symptoms . Since these symptoms are easier to spot, it's important to get to a hospital emergency room immediately.
Tips for Staying Safe in the Heat
- Stay hydrated - drink plenty of water before going outdoors
- If exercising for an hour or more, consider drinking sports drinks containing electrolytes
- Get acclimated to he heat - start off slow and gradually increase length and intensity
- Pay attention to your sweating. Not sweating enough could mean dehydration
- Avoid exercising during the hottest times of the day (10 am - 2 pm)
- Wear loose, light-colored clothing
Familiarize yourself with the common symptoms of heat illnesses. Take the proper precautions and keep it safe if you must exercise in hot weather.
Resources:
Tips On How to Beat the Heat
Heat Stroke Symptoms
{ 3 comments… read them below or add one }
Great blog. You really do need to stay safe while exercising in extreme heat. No matter how in shape you are if you are not careful when working out in the heat you can really hurt yourself.
Great tips! I think it’s really easy to over extend yourself in heat without really knowing it. I think it can also happen when you’re not exercising too.
Too many people tend to overexert themselves when exercising in hot weather, but heat exhaustion and the like is easy to counter by simply regularly drinking water and staying in the shade during rest periods.
Anyway, it’s great that you’re raising awareness about this in a very timely manner. Great article!