Working out in the Heat

Enjoy yourself, but don't be surprised when your performance and your drive droop. But here are some tips for fun under the sun....

1. Start slow: Even if you’re in great shape, acclimate to the heat over a number of days.

2. Drink up: Hydrate yourself before and during your exercise to make up for lost fluids from exertion in hot weather. For every additional 1% of body mass you lose by sweating, your temperature rises half a degree Fahrenheit. Hydrate. Hydrate. Hydrate. But avoid alcoholic drinks, coffee or soda because they can dehydrate you.

3. Go skimpy: Wear light clothing that wicks sweat away from the body. Extra clothing exacerbates heat load.

4. Ease up: At the first sign of heat illness, get to a shady place, drink water and cool off. Call 911 if the person’s temperature exceeds 103 degrees Fahrenheit, use ice packs or ice baths to begin cooling down the person while you wait for medics.

5. No tough love: If you’re exercising with a friend or overseeing kids and they want to take a break, encourage it. If they ask for water, never withhold it.

And....

The early warning signs of heat illness are cramps, dizziness and headaches, nausea and thirst. Listen to your body, stop exercising, get out of the sun and cool off. If you keep going, you could set yourself up for heat stroke, which can damage the brain and other organs and quickly lead to death. Something like 700 deaths a year are attributed to heat.

Some facts to scare you into being careful...

During heat stroke, the body temperature rises above 103 degrees Fahrenheit, the CDC says. The skin becomes red, hot and dry, and the body can no longer cool itself off. Emergency help is essential because the body's temperature can quickly escalate to 106 degrees and damage organs or lead to death.

Now for some exercise alternatives, I suggest...

•Get some wheels. Create your own breeze by biking or rollerblading.
•Get all wet. If you're not a swimmer, try water aerobics or aqua running.
•Get under cover. Take a dog and head out for a power walk at a shady park.


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