Now that summer is finally here, we can start complaining about the heat and humidity for a few months until winter reappears!
Exercising outdoors is finally enjoyable again, however that also means it is necessary to be cautious in the heat. Read on for a few great reminders on exercising in the heat and humidity.
Why Be Careful In The Heat?
There are many heat related illnesses to be aware of. Some are just pesky issues that will clear up by cooling yourself down and replenishing fluids, but some can be life threatening and it's important to know the signs so you can get help right away.
Heat Cramps
If you start to feel muscle spasms or cramps, stop exercising and replenish fluids and electrolytes.
Heat Exhaustion
Symptoms of heat exhaustion include nausea, vomiting, weakness, headache, and cold, clammy skin. If you think you're experiencing heat exhaustion, stop exercise and get to a cool place, replenish fluids, and cool your body down. If left untreated, Heat Exhaustion can turn into heatstroke.
Heatstroke
This is a life-threatening condition and emergent medical help must be called immediately. This is when your body temperature rises above 104 degrees Fahrenheit. Symptoms include confusion, irritability, abnormal heart rhythm, vision problems and fatigue.
How to Avoid Heat Related Illnesses
Get Acclimated
Begin your exercise outdoors on a day that is warmer than what you would normally exercise in, but not uncomfortably hot.
Dress Appropriately
Wear lightweight and loose-fitting clothing to allow sweat to evaporate and keep you cool.
Drink Plenty of Fluids
Don't wait until you feel thirsty to drink water. Water will help your body sweat and cool down on its own.
Avoid the Middle of the Day
Morning and evening are the best times to exercise because the sun is less intense, so it's easier to keep cool.
Know Your Fitness Level
If you're new to exercise, make sure to start slow. Your body may have a low tolerance to heat.
Always Have Your Phone!
There are many reasons to carry your phone with you if you're exercising outdoors, but in an emergency, you will be thankful to have it with you.
Remember these tips, and you shouldn't have any problems staying active this summer!