Guidelines for Exercising in Stinking Hot Weather
Hot weather has arrived and temperatures in my area (DC metro) are starting to inch into the low 90’s with humidity up in the 70%to 80% range. Walking the dog can make me feel as if I was put in a dryer with a bunch of mosquitoes and soggy towels. How can you best alter your fitness workout routine to prevent heat related problems? Here are some suggestions to keep you active, yet safe.
1. Work up to your full blown routines gradually.
Acclimate your body slowly to higher temperatures. Spend time outside in the warm weather doing short periods of light exercise for two weeks before attempting your full workout. Warm up in the shade. Exercise in the shade as much as possible by choosing shady tree lined streets for walking and jogging.
2. Hydration is critical.
Hot, humid weather increases the risk of dehydration.Drink 16 ounces of water an hour or two before starting to exercise. While exercising, drink water every 15 minutes. The body can lose up to a quart of water an hour while exercising, so drink up, even if you don’t feel thirsty. You also lose salt and other electrolytes when you exercise, so use Gatorade or another brand of sports drink. Caveat emptor: check the ingredients for sugar and a high calorie count. Get a drink without high calories, added sugar or, heaven forbid, high fructose corn syrup.
3. Choose your workout time wisely .
Avoid exercising between the hours of 10:00 a.m. to 2:30 p.m. when temperatures tend to soar. Find out what the heat index - this is how your body will really feel. The best times to exercise are early in the morning or in the later evening. Here is another treat for you older adults: as a person ages, their ability to regulate body temperature decreases. (It’s not enough that our joints are shot to hell and we are racking up the pounds because of a slower metabolism).
4. Dress appropriately.
Wear clothing made of modern wicking materials that breathe and directs heat away from your body, such as Cool Max. Adidas makes a nice line of clothing using this cooling fiber. Avoid open-mesh jerseys and tank tops, since they can cause overexposure to the sun. A hat is good for shading your face.
5. Use sunscreen.
If you experience sunburn from unprotected sun exposure, you will not only damage your skin but you’ll experience additional problems with temperature regulation. Apply a sunscreen with an SPF of15 or greater every two hours
6. Know the symptoms of heat related illness.
These can occur when your body can no longer cool itself and your internal body temperature begins rising. Listen to your body carefully when exercising in warm weather. Signs of heat exhaustion include elevations in body temperature, headache, nausea, dizziness, lightheadedness, and heat related stroke. If you experience the milder symptoms of heat exhaustion, stop exercising immediately and start replacing fluids and, if possible, spray your body with cool water. If symptoms don’t improve in 20 minutes, call your doctor. Heat-related stroke symptoms include high body temperature, red, flushed skin, confusion, rapid pulse, and difficulty breathing. This can progress rapidly to seizures, coma, and even death. If you start to experience symptoms of heat stroke, seek immediate medical attention.
7. Consider other exercise options when the temperature climbs.
When temperatures rise above 80 degrees, when it is very humid, or both, exercise can put a serious strain on your system. Consider taking your outdoor fitness routine to a local mall with air conditioning. Modify your workout to do a fast walk. If you want a more intense workout, combine fast walking with stair climbing at the mall. If you belong to a gym, this would be a good time to go.
8. Cool down after you finish exercising.
Stretch in the shade or a cool area afterwards and drink fluids to help replace water and electrolyte loss during the exercise. Do not take a hot bath or shower right after exercising. Avoid saunas, since the risk of fainting and heart attack can be increased by sudden low blood pressure.
These suggestions will help you complete your fitness workout routine in a safe and effective manner. Pamper your body a bit more during these hot and humid days in order to avoid heat related injury and illness.
