Exercising in The Heat

Most likely you have heard a few of the things to watch for in this crazy heat of summer. The media is telling everyone, especially the elderly, to avoid exercising at the hottest points in the day. If you are going to exercise outside, even the fittest of us, we should go early in the morning when it is cooler and keep hydrated all day long. Stay inside with AC as much as possible.

It is very easy to get dehydrated in high temperatures. Dehydration is defined as excessive loss of body water. We may be dehydrated before we realize it and it can be very dangerous!

Common signs of dehydration:

• thirst
• loss of appetite
• dry skin
• dark colored urine
• dry mouth
• fatigue or weakness
• chills
• head rush

What to do:

• stop your activity and drink water or electrolyte replacement drink (Gatorade etc.)

• get out of sun and into shade or AC if available
• remove excess clothing and lay down, raise feet

Things you may know about exercising in the heat:

• Vigorous exercise in high temperatures and humidity should be restricted to less than 30 minutes for youths (up to age 20). Children have a lower sweating rate therefore are not as efficient cooling themselves as healthy adults are.

• The unfit will not be ready or able to effect the cooling mechanism of adequate perspiration.
• The obese will be less able to release heat from their bodies, as they wear more naturally insulating adipose tissue, and sometimes excess clothing.
• Dehydration is a cause of heat stroke

Use common sense and keep aware of the people around you when the temperatures reach high numbers. And keep drinking water!