Members of the Run for Your Life team after a training run in July.
Exercising in hot weather puts extra stress on your body so you need to adapt. High temps and humidity can increase the core body temperature and can increase your risk for serious heat-related illness. Regardless of the activity, if you exercise outdoors in hot weather, you will want to take precautions. Here are some tips for staying active in the heat:
- Watch the temperature.
Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity. In running events, there are flag warnings that correspond to the degree of heat and humidity. For example, a yellow flag requires careful monitoring, and races are canceled in black flag conditions. - Get acclimated.
If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. It can take at least one to two weeks to adapt to the heat. As your body adapts to the heat over time, gradually increase the length and intensity of your workouts. - Know your fitness level.
If you’re unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks. - Drink plenty of fluids.
Dehydration is a key factor in heat illness. Stay well-hydrated with water to help your body sweat and cool down. Don’t wait until you’re thirsty to drink fluids. If you plan to exercise intensely, consider a sports drink as well as water. Sports drinks can replace the sodium, potassium, and other electrolytes you lose through sweating. Avoid drinks with excessive sugar and alcoholic drinks because they can promote fluid loss. - Dress appropriately.
Lightweight, loose-fitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors that can absorb heat. If possible, wear a light-colored, wide-brimmed hat. - Avoid midday sun.
Exercise in the morning or evening when it’s likely to be cooler outdoors. If possible, exercise in shady areas or do a water workout in a pool. - Wear sunscreen.
A sunburn decreases your body’s ability to cool itself and increases the risk of skin cancer. - Have a backup plan.
If you’re concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building. - Understand your medical risks.
Certain medical conditions or medications can increase your risk of a heat-related illness. If you plan to exercise in the heat, talk to your healthcare provider about precautions.
Signs and symptoms of heat-related illness are varied but may include muscle cramps, nausea or vomiting, fainting, dizziness or headache, excessive sweating, low blood pressure, and vision problems. If you begin to experience any issues, stop exercising immediately and get out of the heat. It is imperative to lower your body temperature and hydrate right away. You may place cool, wet towels or ice packs on your neck, forehead, and under your arms, spray yourself with water from a hose or shower, or sit in a tub filled with cold water. Drink fluids, such as water or a sports drink. If you don’t feel better within about 20 minutes, seek emergency medical care.
Source: Mayo Clinic