The
Heat is On
The
Risks of Exercising in the Heat
It
is the dog days of summer, and I don't know about the rest of the country, but
it is hot and steamy in the south. It is hot enough that I am making several adjustments
to my exercise routine. I normally run outside every day, but this is the time
of the year when I least appreciate it. Consequently I am using the fitness equipment
a few days a week and the other days I head out for a real good sweat.
I
am one of these people who sweat profusely. By the time I am done my t-shirt,
gym shorts, bandana around my head and the one I use to wipe the sweat are all
soaked. This means I am draining some serious fluids, which is not a problem as
long as I adequately replace them and I monitor any abnormal physical symptoms.
Heat
related illnesses are usually due to people ignoring the warning symptoms. They
include weakness, dizziness, headaches, muscle cramps and nausea. This means you
need to be aware of your mental state. What appears to be fatigue can progress
to unconsciousness.
So
I have been doing my research and have come up with a list of valuable suggestions
to make certain you summer outdoor workouts are healthy and rewarding:
Stay
Hydrated
Even
in cooler temperatures, there is a tendency not to adequately replace expended
body fluids. In the summer it is an absolute necessity. It is important to drink
water or sports beverages before and after your workout. If you are engaging in
extended outdoor exercise (running, walking, bicycling), replace fluids periodically.
For runners, consider a hydration pack. If you do not maintain your fluid levels
you risk circulatory failure.
If
you are exercising for an hour or less water is sufficient. Longer then an hour
and you need to replace carbohydrates. Warmer weather metabolizes these substances
faster. Consider one of the popular sports drinks that contains carbs.
Time
of Day
When
they are predicting some scourging weather, schedule your workout early in the
morning or later in the evening. Avoid the mid-day heat and humidity. Workout
indoors if this is the only time you have to exercise
Humidity
Be
aware of the relative humidity. The body responds to overheating by the evaporation
of moisture through perspiration. When the humidity is high, the air is less capable
of evaporating excess moisture. Consequently your natural cooling mechanism is
compromised.
Cool
Clothing
No,
I am not talking about the latest fashions. When exercising in heat you do not
want clothing that will retain heat. That includes cotton apparel. Go for synthetic
breathable fabrics that release moisture from your body and allow good airflow.
Hats are good for preventing the sun from heating up the blood vessels lining
your scalp. But remove the hat occasionally to let the heat escape.
Problems
of Pollution
Due
to some misguided political policies and our desire to drive gas-guzzling vehicles,
the air quality in urban environments in the summer often sucks. During days when
there are orange, red or even purple alerts it is best to limit your outdoor activities.
And air pollution is not limited to just cities. For example, the air quality
in the mountains of North Carolina during the summer can be equivalent to the
air in Los Angeles. The trees are actually dying in the high altitudes. Furthermore,
the air quality in a number of our national parks and beaches can be potentially
hazardous during the summer months. Excessive physical exertion in areas of poor
air quality can be detrimental to your health.
The
summer offers an incredible opportunitfe.y
to enjoy the beauty of nature while you exercise. A walk or run on a tree-lined
trail or sandy beach surely beats the congestion of a health club. But when it
heats up outside use common sense and caution.
Have
a healthy and prosperous life