It's Hot Out!

With another South Texas summer cranked up, I wanted to do a post on working out in the heat – but remember that heat safety doesn’t just apply to exercise.  If your job requires you to work outside or in a hot environment, if you’re outside for a long time (at a family reunion or outdoor festival, sightseeing on vacation, etc.) or if you live in a home with no air conditioning, you need to be aware of the conditions resulting from dehydration and heat exposure, and how to combat them.    

The first step is to know the symptoms of and first aid for heat exhaustion and heat stroke so that you can recognize them in yourself or someone else.  Here’s the CDC’s page on heat-related illnesses and conditions, starting with the most life-threatening:  heat stroke.

People who may be more susceptible to heat-related conditions include infants and young children, the elderly, and the overweight, as well as those who are already dehydrated, under-conditioned, very muscular, or have a history of heat illness.   Heart disease, diabetes, and high blood pressure can increase the risk of heat illness, as can just generally being sick.  Certain medications such as decongestants, antihistamines, antidepressants, and blood pressure medicines can affect hydration, as do caffeine and alcohol (sorry, free post-race beer) which can contribute to heat susceptibility.

Make sure you drink enough before, during, and after exercise.  The American College of Sports Medicine recommends that you drink  8-12 fluid ounces of water 10-15 minutes before exercise, and  3-8 fluid ounces of water every 15 - 20 minutes when exercising for less than 60 minutes.  If you’ll be exercising for longer than 60 minutes, they recommend that you drink 3-8 fluid ounces of a sports beverage (5-8 percent carbohydrate with electrolytes) every 15-20 minutes.  Do not drink more than one quart/hour during exercise.

One way to check your hydration status is to weigh yourself before and after exercise (try to do your first weigh-in before hydrating in the morning).  The difference between the two can help you estimate sweat loss and your fluid requirements.  See their full brochure exercise hydration here.  

Keep your hydration up throughout the day.  Your urine should be clear yellow.  Take into account your activities and what you’ve eaten/drunk in the days before each workout. 

Give yourself a minimum of two weeks to acclimate to exercising in the heat, and don’t expect to perform at your highest level.  Remember that in a dry climate, sweat evaporates more quickly, leading to more fluid loss.  In humid weather, your sweat evaporates more slowly, making it harder for your body to cool itself.  Be careful when trying a new outdoor activity in the heat – you don’t know how your body will respond.

Mix in some indoor workouts – try a treadmill, elliptical trainer, indoor track, or group exercise class.  (With my urban rebounder I don’t even have to leave the house, and I always love hitting a Jazzercise class.)  Or try swimming or water aerobics.  

Do outside workouts early in the morning or at night (before 7am/after 6pm).  Work out in or run through shady areas where possible, and rest often in the shade.  Wear lightweight, wicking fabrics and protect your face from the sun with a visor (caps trap heat).  If you’re doing something that requires a helmet, remove it during rest periods.  Don’t forget the sunscreen.  If it’s dark out, wear reflective garments.  

Work out with a friend or group so you can monitor each other for symptoms of heat illness and give assistance/call for medical help if necessary.  (Do I need to remind you to carry a cell phone?)

If you’re racing, check the race website beforehand for water and aid stops along the course, take your own hydration if necessary, and get medical attention if you begin to feel bad.  Don’t worry about running your regular pace, especially on humid days. 

Happy sweating - be safe!