As temperatures rise this summer, ensuring your safety and health is vital. Extreme heat can lead to serious conditions like heat exhaustion and heat stroke.
To enjoy summer safely, it’s important to adjust your exercise routine, stay hydrated, and choose appropriate clothing. Holy Cross Health offers these tips to help you protect yourself during the hot season.
Know the Signs of Heat-Related Illnesses
Understanding the signs of heat-related illnesses is essential for preventing serious health issues during summer workouts. The two primary conditions to be aware of are heat exhaustion and heat stroke.
Heat Exhaustion
Heat exhaustion is often the result of prolonged exposure to high temperatures and inadequate fluid intake. The signs of heat exhaustion include heavy sweating, weakness, cold or clammy skin, dizziness, nausea, and/or headache. If you notice these signs, move to a cooler area, hydrate with water, and apply cool compress to help lower your body temperature.
Heatstroke
Heat stroke is a critical condition that arises when heat exhaustion progresses untreated. It is characterized by symptoms such as body temperature above 103, hot and dry skin, rapid pulse, confusion, and potential loss of consciousness. Heat stroke requires immediate medical attention— call 911 if you suspect someone is suffering from it and attempt to cool them down using ice packs or cold water while waiting for emergency services.
Summer Exercise Strategies
Exercising in hot weather can be challenging and potentially dangerous if not done correctly. Here are four effective summer exercise strategies to keep you fit and safe during the warmer months:
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Timing is Key: Plan your workouts during the cooler parts of the day such as early mornings or late evenings. On extremely hot days, consider exercising indoors with AC or participating in activities such as swimming or water aerobics to keep you cool while staying active.
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Choose Brief, Regular Sessions: Instead of long, intense workouts, consider breaking your exercise routine into shorter, more frequent sessions. This approach reduces the overall intensity and duration of each workout, allowing your body to stay cooler and avoid overheating. By spacing out your activity throughout the day, you can maintain your fitness level without putting excessive strain on your body during the hottest times.
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Stay Hydrated: Drink plenty of water before, during, and after your workouts to stay hydrated. Consider electrolyte-rich drinks for longer sessions to replenish lost minerals.
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Listen to Your Body: Pay attention to how you’re feeling and watch for symptoms such as dizziness, headaches, muscle cramps, or nausea which may indicate that you should take a break and cool down to prevent heat stroke or heat exhaustion.
What is the Appropriate Exercise Clothing for Exercising in the Heat?
When it comes to beating the heat during your summer workouts, choosing the right clothing is key.
- Choose lightweight, breathable fabrics like cotton or moisture-wicking materials to aid in sweat evaporation and quick body cooling.
- Opt. for light-colored clothing to reflect sunlight and keep you cooler, avoiding dark clothes that absorb heat.
- Select loose-fitting garments to allow air circulation around your body and avoid restricting movement or trapping heat.
- Protect your eyes with sunglasses and shield your face and head from the sun with a hat, also aiding in preventing premature aging wrinkles.
- Keep cool during warmer weather by wearing battery-operated fans around your neck, providing airflow to your face and neck during exercise.
- Sun damage is no joke! Safeguard your skin by applying sunscreen with a minimum SPF 30 and remember to reapply regularly, especially after heavy sweating or swimming, to prevent sunburns and skin damage.
Hydrated During Summer Workouts
Maintaining proper hydration is crucial for your health and exercise performance during hot weather. Here are some key tips to stay hydrated:
- Hydrated Regularly: We lose a lot of water through sweat during exercise. It’s important to replenish fluids through the day, even if you don’t feel thirsty.
- Restore Electrolytes: Make sure to consume drinks that restore your electrolytes, such as sports drinks. When we sweat, we lose electrolytes that are vital for our body’s proper functioning. Be mindful, though, that sports drinks often contain a lot of sugar.
- Carry a Water Bottle: Having a water bottle with you can help remind you to drink water regularly.
- Avoid Dehydrating Beverages: Steer clear of caffeine and alcohol, as they can further dehydrate you. If you do consume them, balance them out with extra water.
Monitor Weather Conditions
Checking local weather reports can help you stay informed about the predicted temperature and UV index for the day. Adjust your outdoor activities and exercise plans based on this information to stay safe.
Staying Healthy This Summer with Holy Cross Health
As you enjoy the summer months, remember that our wide range of services is here to support you in maintaining a healthy and active lifestyle. From primary care and sports medicine to nutrition counseling and emergency services, we are dedicated to providing the expert care you need.
By taking these precautions above, you can enjoy your summer activities while minimizing the risk of heat-related health issues. Always listen to your body, stay cool, and stay informed to make the most of the sunny days ahead.
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