Stay Active in the HeatPosted: August 1, 2011 in Getting Active by Craig Primack MD FACP
Some days it’s just too hot to workout outdoors and with temperatures rising, it is easy to get overheated and dehydrated. It is essential to understand how the weather can have an impact on your outdoor workouts, and what you can do to prevent dehydration, overheating and/or heat stroke. Examples of good ways to stay active during the summer months include swimming/water sports, home exercise DVD’s and indoor gym activities including group classes, cardio and weight training.
Here are some tips to make sure you get in your daily physical activity without having to worry about the heat and keep your workouts safe and injury free during the summer months.
- Try to do any cardio before the sun comes up. If you are going to exercise outdoors, try to do it either very early in the morning or later in the evening after the sun has set. Often, temperatures may be 10-15 degrees cooler at those times.
- Wear loose fitting, lightly colored clothing that reflects the sun’s heat. Make sure the fabric is made of materials that help keep sweat away from the skin. Check out a running or biking store for a good selection to choose from.
- Stay well hydrated! Make sure to drink plenty of water to help replace the fluid we lose through sweat.
- Know the signs and symptoms of heat stroke and dehydration. Dizziness, lightheadedness, nausea, confusion, vomiting, flushing, and disappearance of sweating can all be early signs of overheating. Should any of those occur, immediately stop what you’re doing, get into shade or indoors and continue to drink fluids.