Staying Safe During Hot-Weather Exercise
Exercising
in hot weather puts extra stress on your body, in which air temperature and
humidity can increase your core body temperature. Natural cooling systems may
fail if you’re exposed to high temperatures and humidity for too long, you
sweat heavily, and you don’t drink enough fluids. The result of this may be a
heat-related illness, in which can occur along a spectrum, starting out mild
but worsening if left untreated.
Heat- Related Illnesses:
Heat Cramps.
Heat cramps, also known as exercise-associated muscle cramps, are painful
muscle contractions that can occur with exercise. Affected muscles may feel
firm to the touch. You may feel muscle pain or spasms. Your body temperature
may be normal.
Heat Syncope and Exercise-Associated Collapse. Heat syncope is a feeling of
lightheadedness or fainting caused by high temperatures, often occurring after
standing for a long period of time or standing quickly after sitting for a long
period of time.
Heat Exhaustion. With heat exhaustion, your body temperature rises as high as 104 degrees
F (40 C). Your skin may be dry from lack of sweat, or it may be moist.
Warning Signs:
During
hot-weather exercise, watch for signs and symptoms of heat-related illness. If
you ignore these symptoms, your condition can worsen, resulting in a medical
emergency. Signs and symptoms include:
·
Muscle
Cramps
·
Nausea
or vomiting
·
Weakness
·
Fatigue
·
Headache
·
Excessive
sweating
·
Dizziness
or lightheadedness
·
Confusion
·
Irritability
·
Low
blood pressure
·
Increased
heart rate
·
Visual
problems
If
you develop any of the symptoms listed above, get out of the heat, lower
temperature, get hydrated, and stop exercising immediately.
How to Avoid Heat-Related Illnesses?
There
are several ways to avoid heat-related illnesses, which include:
·
Watch
the temperature
·
Get
acclimated. Take it easy at first when you exercise in the heat.
·
Know
your fitness level. If you’re unfit or new to exercise, be extra cautious when
working out in the heat. Your body may have a lower tolerance to the heat.
Reduce your exercise intensity and take frequent breaks
·
Drink
plenty of fluids. Dehydration is a key factor in heat illness.
·
Dress
appropriately: lightweight, loose fitting clothing
·
Avoid
midday sun. Exercise in the morning or evening, when it’s likely to be cooler
outdoors
·
Wear
sunscreen
·
Understand
your medical risks. Certain medical conditions or medications can increase your
risk of a heat-related illness.
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