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By
Dottie Thomas
Associate Branch
Director
Fitness News
The summer weather is here and can become a factor in
outdoor exercising. In winter, when the days are cold, we
long for summer exercise such as a run on the beach, a hike
along a river trail, or just a day of gardening. But when
the summer weather arrives, it’s important to prepare for
outdoor exercise. Exercising in the heat can
be very risky without
preparation.
We have all heard of the runners
who have heat complications during a long run, or the
triathlete who cannot make the entire course due to heat
issues. For you, exercising in the heat may not be the
extreme of those athletes, but you do want to be smart
before hitting that summer outdoor workout. Heat exhaustion
and heat stroke are dangerous side effects of overdoing
summer exercise. These incidents happen when the body can no
longer cool itself off by sweating. As long as you remain
hydrated, the body is able to cool itself. When you become
dehydrated, the problems start.
If the body
cannot sweat, it stores heat inside. Your core temperature
begins to rise, putting your internal organs and central
nervous system at risk. Signs of heat exhaustion include
general fatigue, weakness, nausea, dizziness, muscle cramps,
and an increase in body temperature. Temperatures above 104,
an inability to sweat, acute respiratory distress, and loss
of consciousness can be signs of heat stroke, which is much
more severe and can lead to death.
This doesn’t
mean that you have to abandon your outside workouts. Just
follow these next guidelines and exercise smart in the heat:
1)
Acclimate yourself.
As the weather turns warm, start with short exercise times
in heat. Let the body build up a tolerance to the heat over
the span of about two weeks.
2)
Stay hydrated.
To maintain food hydration for a moderate summer workout,
drink 20 ounces of water two hours before exercise, at least
8 ounces shortly before going out in the heat, and a gulp
every 15 to 20 minutes during exercise.
3)
Slow down.
When summer temperatures are in the 90’s, don’t try for that
personal best time. Cut down your pace and be careful with
trying to keep up with friends who are more fit then you.
4)
Wear light, breathable clothing.
Clothing that wicks sweat away from the body is preferable
for exercising in the heat. Light colored clothes also
reflect the sun better than dark clothes.
5)
Exercise early or late.
If possible, get out before 7 am or after 6 pm in the
summer months.
When the summer
weather heats up, exercise smart outside, or better yet,
come into the Y and exercise in the comfort of air
conditioning. Stay safe in the heat and know your
limitations. The cool weather of fall will be here soon.
Email
Dottie Thomas.
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