Drink plenty of fluids, dress appropriately, and the time your activity to avoid severe heat to be safe while exercising in the heat.
When the temperature rises, be cautious whether you’re sprinting, playing pickup basketball, or taking a power stroll.
Use these simple steps to avoid heat-related diseases if you exercise outside in hot weather.
How heat affects your body
Exercising in the summer months puts your body under additional strain. You risk serious sickness if you don’t take precautions when exercising in the heat.
Your core body temperature can be raised by both the activity and the atmospheric temperature and humidity. Your body sends extra blood to flow through your skin to assist cool itself.
This means your muscles get less blood, which raises your heart rate. Because perspiration does not quickly drain from your skin when the humidity is high, your body is put under additional stress.
As a result, your body temperature rises even more. The good news is that we prepared a list of the things you should do.
Heat-related illness
Your skin, blood vessels, and sweat level respond to the heat under typical circumstances. However, if you’re exposed to extreme temperatures and humidity for an extended period of time, sweat profusely, and don’t drink enough water, these natural cooling mechanisms may fail.
A heat-related disease might arise as a result. Heat-related diseases can range from minor to severe, depending on how long they go untreated. The following are examples of heat-related illnesses: Heat cramps are uncomfortable.
Heat cramps, also known as exercise-associated muscle cramps, are painful muscle spasms that occur as a result of physical activity. To the touch, affected muscles may feel firm. Muscle spasms or discomfort may occur. It’s possible that your body temperature is normal.
Exercise-related collapse and heat syncope is a sense of lightheadedness or fainting brought on by high temperatures, and it most commonly occurs after standing for a long time or standing fast after sitting for a long time.
Exercise-related collapse occurs when you feel lightheaded or faint shortly after exercising, and it can happen, especially if you stop jogging and stand quickly after a race or a long run. Or if you do a rigorous exercise after a long time.
Heat exhaustion is a common ailment. Your body temperature can reach 104 degrees Fahrenheit (40 degrees Celsius) with heat exhaustion, and you may have nausea, vomiting, weakness, headache, fainting, sweating, and cold, clammy skin.
Heat exhaustion can develop into heatstroke if left untreated. Heatstroke is a life-threatening emergency that happens when your body temperature rises above 104 degrees Fahrenheit (40 C). It’s possible that your skin is dry due to a lack of sweat, or that it’s wet.
Confusion, irritability, headaches, heart rhythm difficulties, dizziness, fainting, nausea, vomiting, vision problems, and exhaustion are all possible side effects. To avoid brain damage, organ failure, or even death, you must get medical help right away.
Pay attention to following symptoms
Keep an eye out for signs and symptoms of heat sickness when exercising on a humid day. Your health may deteriorate if you ignore these signs, ending in a medical emergency. The following are possible signs and symptoms:
- Muscle contractions
- Vomiting or nausea
- Weakness
- Fatigue is a greater risk
- Headache
- Sweating excessively
- Lightheadedness or dizziness
- Confusion
- Irritability
- Blood pressure that is too low
- Heart rate has increased
- Visual issues
What to do
If you experience any of these symptoms, you should immediately reduce your body temperature and drink plenty of water. Stop exercising and get out of the heat as soon as possible. If at all possible, have someone stay with you to keep an eye on your health.
To correctly establish the degree of heat damage, a rectal thermometer must be used to measure core body temperature. For this reason, an oral, ear, or forehead thermometer will not produce an accurate temperature reading in important places.
You won’t be able to treat yourself if you have heatstroke because of disorientation and changes in mental status. You’ll need immediate medical help. Immersion in a cold or ice-water tub is the most efficient approach to quickly calm down.
Remove any excess clothing or sports equipment if you are experiencing heat exhaustion. Make sure you’re surrounded by folks who can aid you and care for you. If feasible, use a fan or cool water to cool down your body.
Place cool, damp towels or ice packs on your neck, forehead, and under your arms, or spray yourself with cold water from a hose or shower.
Drink water or a sports drink to stay hydrated. Seek immediate medical attention if you don’t feel better in approximately 20 minutes. Especially keep an eye out for signs of heat exhaustion.
When to see a doctor
When to see a doctor as soon as your doctor clears you for exercise, you may begin to exercise for short periods of time and gradually exercise for longer periods as you adjust to the heat If you show indications of heatstroke, get medical attention right once.
If your core temperature is less than 104 degrees Fahrenheit (40 degrees Celsius) but does not drop fast, you should seek medical help immediately. If you’re unable to drink or cannot consume enough fluids, you may require intravenous (IV) fluids.
If you’ve suffered heatstroke, consult your doctor before returning to activity. Your doctor would most likely advise you to refrain from exercising or participating in sports until you are no longer having symptoms. After a heat stroke, it may take many weeks before you are able to exercise at a high level again.
Prevention
When exercising in hot conditions, remember to take the following precautions:
A good choice is to keep an eye on the temperature.
Keep an eye on weather predictions and heat advisories. Understand what the weather will be like for the length of your chosen outside activity.
There are “flag” warnings in running events that correspond to the degree of heat and humidity. A yellow flag, for example, necessitates close attention, and races are canceled when a black flag is raised.
Take it easy at first when exercising in the heat
Get used to it. Take it easy at first when exercising in the heat if you’re used to training indoors or in colder conditions.
Adapting to the heat might take anywhere from one to two weeks. Gradually increase the length and intensity of your workouts as your body adjusts to the heat.
Know where you stand in terms of fitness
When working out in the heat, be particularly cautious if you’re unfit or new to exercise. Your body may have a decreased heat tolerance. Reduce the intensity of your workout and take regular pauses.
Drink a lot of water
The right beverage cures the humid weather. Much water is required, especially during intense exercise. Heat sickness is exacerbated by dehydration.
Staying hydrated with water will help your body sweat and cool down. Don’t put off drinking water until you’re thirsty. Instead of water, try a sports drink if you plan to work out vigorously.
You can replenish the sodium, chloride, and potassium you lose via perspiration with sports drinks. Avoid alcoholic beverages since they might cause dehydration.
Dress for the occasion
If you are going for a bike ride in the extreme heat make sure you dress properly. Clothing that is lightweight and loose-fitting allows perspiration to drain, keeping you cooler.
Dark hues absorb heat and should be avoided. Wear a light-colored, wide-brimmed hat if feasible.
Avoid the sun during the daytime hours
Exercise early in the morning or late in the evening, when the weather is likely to be cooler. Exercise in shaded settings if feasible, or conduct a water workout in a pool.
Wear sunscreen
Midday sun can be dangerous. People don’t realize that a sunburn impairs your body’s capacity to cool itself and raises your chances of developing skin cancer. Moist skin is key.
Make a contingency plan
Stay inside if you’re worried about the heat or humidity. Work out in a gym, walk laps around a mall, or climb the stairs of an air-conditioned structure.
Recognize your medical risks in a good way. A heat-related disease might be exacerbated by certain medical conditions or drugs. Consult your doctor about precautions if you want to exercise in the heat. Know your limits on sunny days and grab yourself an electrolyte drink, drink fluids and stay safe.
Check out the Effects Of Heat On The Body
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