Safe Exercise in Hot Weather

by Jennifer Nastasi

With summer upon us, people are exercising more than ever in an attempt to lose those last few pounds. Besides the usual over training, sprains and muscle aches, people now face a new danger - heat. Working out in the hot and humid months of summer and even late spring can be challenging when the temperature soars.
In the excitement of a pickup basketball game or the relaxation of a friendly round of golf, you might not notice the temperature rising — but your body will. If you exercise outdoors in the heat, use caution and common sense to prevent heat-related illnesses.
How hot weather affects your body
Exercising in hot weather puts extra stress on your heart and lungs. Both the exercise and the air temperature will increase your body temperature. To dissipate heat, more blood circulates through your skin. This leaves less blood for your muscles, which increases your heart rate. If the humidity is high, your body faces added stress because sweat doesn't readily evaporate from your skin. This will only push your body temperature even higher.
Under normal conditions, your skin, blood vessels, and perspiration level adjust to the heat. However, these natural cooling systems may fail if you're exposed to high temperatures and humidity for too long. The result may be a heat-related illness, such as heat cramps, heat exhaustion, or heat stroke.
How to avoid heat-related illnesses
Here are a few tips on how to lose those pounds safely.
1. It’s extremely important to stay hydrated. Your body's ability to sweat and cool down depends on how hydrated you are. Drink plenty of water while you’re working out — even if you don't feel thirsty. If you're planning to exercise intensely or for longer than an hour, consider a sport drink instead. These drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss. If you feel thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day. Also, drink 15 - 20 minutes before beginning your workout and every 15 minutes there after. Don’t forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
2. Take it slow. If you're used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a chronic medical condition or take medication, ask your doctor if you need to take additional precautions.
3. Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
4. Avoid midday sun. Exercise in the morning or evening — when it's likely to be cooler outdoors — rather than the middle of the day. The hottest time of the day is usually around 11 am to 2 pm. If possible, exercise in the shade or in a pool.
Wear sunscreen. A sunburn decreases your body's ability to cool itself.
Have a backup plan. If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.
5. Dress appropriately. Lightweight, loose fitting clothing promotes sweat evaporation and cooling by letting more air pass over your body. Avoid dark colors, which can absorb the heat. Cotton is always a good choice. Loose cotton clothing allows air to circulate around your body, which will allow your sweat to evaporate, cooling down your body in the process. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
6. Don’t push yourself too hard. Ignoring your body’s signals could be dangerous. It's common for us to push our bodies during exercise, especially if the goal is weight loss, increased strength and endurance. In hot weather your body is already faced with the challenge of having to work hard. This can hinder the body’s ability to regulate body temperature.
7. Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals five to six times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
8. Don’t exercise for too long. Even with regular breaks and lots of fluids, exercising for hours upon hours can be dangerous. The longer you exercise the more energy your body will have to use. This, like pushing your body too hard, takes away from the body's ability to regulate temperature efficiently. The recommended amount of time for weight loss is an hour of exercise, four to five times a week. If you just want to stay in shape, only thirty minutes is required. Unless you're training for a sport or competition of some sort, with an experienced trainer or coach, there is no need to go for any longer than that.
9. Bring along equipment to help assess your risk. If you're working out intensely, or even if you're unsure of how much or how hard to work out, bring along a heart rate monitor. Sports Authority, Dicks, or almost any sporting goods store should carry them. It will tell you how high your heart rate is going during exercise. Try to stay in between 70% and 85% of your maximum heart rate.
10. Listen to your body. Everything else aside, your body is the most accurate gauge of how you're doing. Heat related illnesses come with warning signs. If you feel in any way out of the ordinary, you need to stop exercising. This includes heart palpitations, increased fatigue, chest pain or pressure. Don't ignore the signs either. If you're thirsty, drink. If you’re tired, rest. This is not the time to wait until you finish that last lap or set. Remember, you can't exercise if you're dead.
Know when to call it quits
When you're exercising in the heat, be on the lookout for heat-related illness. Signs and symptoms may include:
Weakness
Headache
Dizziness
Muscle cramps
Nausea or vomiting
Rapid heartbeat
If you suspect a heat-related illness, stop exercising and get out of the heat. Drink plenty of water and try to stay cool. If you don't feel better within thirty minutes, contact your doctor. If you develop a fever higher than 102 F (38.9 C) or become faint or confused, seek immediate medical help.
Regular exercise is important — but don't let your hot weather workouts put your health at risk.
WARNING! Always seek the advice of a Medical Doctor before starting or making changes in your diet and exercise program.

I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association. If you have a question and/or topic you would like me to discuss please e-mail me at championsfitness.com. If you would like to set up a free consultation with one of our certified fitness professionals please call Champions Fitness at 452-5522.