As temperatures in the summer rise, those who exercise outside
must become aware of the dangers associated with exercising on very
hot and humid days. Even if you regularly exercise your body
may not be able to appropriately regulate your core body
temperature and you can easily become dehydrated. To regulate body
temperature your body sweats, making it imperative to replace
fluids while exercising. Below are some tips for staying
healthy and hydrated and warning signs of adverse reactions to
exercising in the heat.
Factors Affecting Sweat Rate:
- Environmental temperature and humidity
- Type of clothing worn
- Intensity of exercise
- Fitness level
- Acclimation of athlete to the environment.
Tips for exercising in the heat
- Allow time for your body to acclimate to the heat with a
gradual conditioning program.
- Make sure to take frequent water breaks and have water
available at all times. Take a 10 minute water break for
every 20 minutes of heavy exercise that you do.
- Decrease the amount of clothing worn, wear light weight fabrics
and light colored clothing.
- Weigh yourself before and after exercising. You should
not be losing more than 3% of your weight during an exercise
session.
- Drink water before, during and after exercising.
Heat exhaustion symptoms
- Skin is pale, cool and moist
- Profuse sweating
- Muscle cramps or pain
- Feeling faint or dizzy
- Headache
- Weakness
- Nausea
Heat stroke symptoms**
- Unconscious or abnormal mental status
- Dizziness
- Confusion
- Hallucinations
- Skin is flushed, hot, and dry
- May be hyperventilating
**If you are experiencing any of these symptoms you should seek
medical attention. **