Exercising Safely in Heat
With temps on the climb now’s a great time to talk about exercising safely in heat. To start, let’s review heat-related illnesses.
Heat-Related Illnesses
- Heat Cramps: Heat cramps, which can be quite painful, are muscle contractions and/or spams that occur during exercise.
- Exercise-Associated Collapse: Exercise-associated collapse is feeling lightheaded or fainting immediately after exercise.
- Heat Exhaustion: Heat exhaustion occurs when your body temperature rises to 104 F (40 C). Symptoms are nausea, vomiting, weakness, headache, fainting, sweating & cold, clammy skin. It can easily lead to heatstroke if not treated.
- Heatstroke: When your body temp goes above 104 F (40 C), heatstroke sets in. Symptoms are confusion, irritability, headache, heart rhythm problems, dizziness, fainting, nausea, vomiting, visual problems & fatigue. This is a life-threatening emergency condition that needs immediate treatment.
When exercising in the heat it is critical to watch for your body’s warning signs. If you experience any of the above symptoms, stop exercising, get out of the heat & work to lower body temperature with fluids, cold water, wet towels and/or ice packs.
🚨IMPORTANT: If you have any signs of heatstroke get medical attention ASAP.
Tips to AVOID heat-related illnesses:
- Watch the Temps – Know what temperatures to expect during your exercise session & plan clothing & fluids accordingly.
- Acclimate Slowly – If you’re unused to the heat, start slowly & gradually build up your length & intensity. Remember that heat acclimation can take 1-2 weeks.
- Know Your Fitness Level – If you’re unfit and/or new to exercise, your body has less tolerance for heat…so take it easy!
- “Hydrate or Die” – With a nod to Camelbak…drink, drink & drink some more! If you’re doing a long and/or intense exercise session, sports drinks are better than water at replacing electrolytes lost in sweat. FYI: Exercise hydration rec’s are 5-10oz every 15min.
- Dress for Success – Avoid tight, dark clothing which retains heat. Instead opt for lightweight, loose-fitting clothing & a hat.
- No 12 O’Clock High – Stay away from the hottest part of the day by exercising in the morning or evening.
- Wear Sunscreen – Sunburns increase your body’s temps as well as making it more difficult for your body to cool itself. Not to mention the cancer risk!
- Exercise Alternatives – Consider other options besides exercising outside. Things like swimming, gym workouts or mall walking can be great Plan B’s.
- Know Thy Medical Risks – Certain medical conditions or medications put you at a higher risk for heat-related illness. As always, talk to your doc first.
Stay cool!
-Coach Michelle