Exercise Smart in the Heat
When Mother Nature turns up the heat and humidity, it doesn't mean you have to cancel your outdoor exercise, but you should take precautions. If you don't play it safe, you could suffer from fatigue and heat illness.
Before exercising outside, check out the predicted temperature and humidity levels for the day. Time of day can help you beat the heat and humidity. Avoid exercising between 10 a.m. and 5 p.m. when the sun's rays are the hottest.
Although air temperature is very important, the day's humidity levels also are critical. When our bodies begin to heat up, they produce sweat to cool down. But it is only when sweat evaporates that heat is actually lost. So on humid days, you can be dripping with sweat, but because it is not evaporating in the moist air, it doesn't help to keep you cool. Remember - the higher the humidity, the less heat you will lose. Knowing this, be cautious of days when humidity levels are high. If the heat and humidity levels are unbearable, it is wise to exercise in an air conditioned facility.
The first few times you work out in the heat, you should reduce your intensity level until your body has become acclimated to the conditions. Our bodies react differently to the heat; it doesn't necessarily mean you are not in good shape if the activity is difficult, but it does mean you should play it smart. One way to ease into outdoor exercise is to use a heart rate monitor, which displays your intensity levels so you can try to stay within your theoretical maximum heart rate zone - a zone to ensure exercise is safe and effective.
Remember to hydrate, hydrate, hydrate. To avoid dehydration and potential heat-related illnesses, proper fluid consumption is essential. But don't simply drink when you are thirsty - it might be too late to prevent dehydration. Make a conscious effort to hydrate your body approximately an hour before the activity, every 15 minutes during the exercise and, of course, afterward to replenish your body's stores. Water and sports drinks are your best options; avoid caffeine, sugar and alcoholic drinks as they will increase fluid loss.
Clothing plays an important role when exercising in the heat. Wear a minimal amount of loose clothing that will not hinder heat loss and will breathe easily. Avoid cotton-based clothing because it retains water and can get damp and heavy. Coolmax fabrics are ideal for wisking away sweat and keeping the body cool. Also, light colored clothing reflects the sun's rays and doesn't retain heat. Be sure to apply waterproof sunscreen to exposed skin, wear sunglasses to protect your eyes and a hat to keep the sun's rays off your head and neck as well.
If you start to feel signs of heat exhaustion - dizziness, weakness, nausea, cramping and vomiting - stop the activity, rest in a shaded area and drink water immediately. If symptoms continue, seek medical assistance at once.
When temperatures top the thermometers, properly preparing and taking simple precautions will ensure safe and effective workouts outdoors.
