Feel The Burn; Safe Exercising Through Hot Weather

Don't Let the Summer Heat Derail Your Exercise Plan, Ten Ways to Keep on Track

It is summer. Finally it’s time for all of those fun summer things that you waited all through autumn, winter, and spring to do. But then the heat sets in. Not the it’s-time-to-go-to-the-beach-heat, this is the death-by-heat heat. Heat sickness is a serious health issue and is best avoided by refraining from strenuous exercise while exposed to lots of heat. Suddenly you are stuck inside sipping iced tea with the AC cranked up and all the hard work to get into your awesome new two-piece is coming quickly undone. The dilemma? How does one continue safely with a rigorous exercise routine, in spite of the heat?

1. Be aware of your environment – This seems like a no-brainer, but as the summer season progresses and heat illnesses become more common, many people forget their own common sense. High humidity means poorer air quality which can make a strenuous workout more so. Because heat stroke can also affect your cognitive functions, meaning you stop thinking completely logically, you may not notice that you’ve sailed right through the warning signs and straight into the danger zone.
2. Take it slow - The body’s natural cooling system is sweating and when the humidity is up, evaporation is down and the body cannot cool off at the same rate as on a non-humid day. Taking it slow with easy warm-ups and gentle exercises will not only be a good change of pace, it could prevent an entirely unnecessary trip to the doctor’s office. Being aware of the environmental factors affecting your body and pacing yourself to prevent overheating are important factors in keeping safe while exercising in the summer heat.
3. Stay hydrated – All that sweating can dehydrate a body very quickly. Sweating is the primary biological means of your body cooling its self, so if you get dehydrated you can’t sweat, and therefore cannot cool down. This can lead to heat related illnesses.
   
4. Cool down – It is important to take measures to cool yourself down as soon as you feel the heat getting to you. Drink water, go inside an air conditioned building or vehicle, just bring your temperature down and keep yourself safe.
5. Swim – Swimming is a great form of exercise which works the body in a different way from the typical hard impact cardio and weight training most people engage in for their core workout. Aside from that fact, doing laps in an indoorpool is an excellent way to exercise while remaining cool. Switching up the routine is sometimes a good way to get out any calorie burning slump you may have found yourself in.
6. Exercise indoors – Cross training inside is a great way to beat the heat while keeping up your regiment. On top of all the normal awesome gym workouts available workouts like cycling, wall climbing, and river pools or swimming treadmills (pools which have a current to swim against) simulate many of the great outdoor activities that are the hallmark of extreme summer exercise. It is a great way to train for your favorite outdoor pasttimes while waiting for the temperature to approach more reasonable levels.
7. Stay in the shade – It is common knowledge that it is cooler in the shade. If you just have to be outside, then keep out of direct sunlight to minimize heat exposure. Doing some low impact yoga, or anything which lets you stay in a relatively limited area, is much safer (heat wise) in the shade out of the reach of harmful solar rays.
8. Know your limits – Knowing your body’s limits is an important factor of exercise no matter the circumstances. Being better aware of what you can do, will allow you to know when you need to take a break for your own good.
9. Know the signs and symptoms of heat related illnesses - Every person needs to know the signs and symptoms of heat related illness. Dizziness, weakness, dehydration, muscle cramps or weakness (That more exhausted then normal feeling at the end of your workout may be more, so be careful and mindful of your body.), vomiting or nausea, a fast heart beat, or a worried or anxious feeling are all symptoms of a heat related illness. And just because you only have one or two of these symptoms doesn’t mean you should ignore them. They may be warning signs that you need to slow down and cool down.
10. Know how to treat heat sickness – Always be prepared. Knowing what the symptoms are is no good to you if you don’t know how to treat them. The primary thing to remember is that if you begin to feel these symptoms and believe that you have become heat sick, cool yourself off. Drink water and lots of other fluids. Do not drink alcohol or caffeinated beverages which will add to your dehydration. Get in the shade, or preferably an air conditioned environment. These are all suggestions of ways to lower you body temperature if it becomes necessary.
    

Heat related illnesses like heat sickness and heat stroke are very serious conditions and every year many people suffer from and sometimes die as a result of these preventable conditions. Exercise safely by staying hydrated, keeping cool and maybe even having a buddy. You wouldn’t do any other dangerous activity alone so why not get someone to be an exercise buddy. The two of you can keep track of how each other is feeling and if one of you falls ill suddenly there is someone to make sure you are okay. This is especially practical because heat illnesses because the brain to function less and a person suffering from heat related illness may be so ill that he or she is not necessarily be aware of the fact that they are sick.