by Apple Therapy

Tips for Exercising in the Heat

In the summer excessive heat can make it difficult to keep your regular exercise routine. Follow these tips to keep you active.

  1. Avoid exercising in the middle of the day. Between 10:00AM and 3:00 PM is usually the hottest part of the day.
  2. Modify your workout. Opt for lighter workouts on hotter days or allow yourself to have a few extra seconds of rest if needed.
  3. Drink plenty of fluids before, during and after your workout.
  4. When dressing for a workout choose light weight breathable clothing. Clothing lighter in color can also help reflect the heat.
  5. Take some shade. If possible, choose a trail or road that has more shade to avoid the direct sun.
  6. Don’t forget the sunscreen!

Heat Exhaustion vs. Heat Stroke

When the body heats too rapidly to cool itself properly, or when too much fluid or salt is lost through dehydration or sweating, body temperature rises. It is important to know the symptoms of excessive heat exposure and the appropriate responses. The Centers for Disease Control and Prevention (CDC) provides a list of warning signs and symptoms of heat illness, and recommended first aid steps. Some of these symptoms and steps are listed below.

Heat Exhaustion

  • Symptoms: Heavy sweating, Weakness or tiredness, cool, pale, clammy skin; fast, weak pulse, muscle cramps, dizziness, nausea or vomiting, headache, & fainting.
  • First Aid: Move person to a cooler environment, preferably a well air-conditioned room. Loosen clothing. Apply cool, wet towel or have person sit in a cool bath. Offer sips of water. Seek immediate medical attention if the person vomits, symptoms worsen or last longer than 1 hour.

Heat Stroke

  • Symptoms: Throbbing headache, confusion, nausea, dizziness, body temperature above 103°F, hot, red, dry or damp skin, rapid and strong pulse, fainting, loss of consciousness.
  • First Aid: Call 911 or get the victim to a hospital immediately. Heat stroke is a severe medical emergency. Delay can be fatal. Move the victim to a cooler, preferably air-conditioned, environment. Reduce body temperature with cool towels or bath. Use fan if heat index temperatures are below the high 90s. A fan can make you hotter at higher temperatures. Do NOT give fluids.

Sources:
https://www.weather.gov/safety/heat-illness
https://www.cdc.gov/disasters/extremeheat/warning.html