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Precautions to Take While Working Out inSummer Heat
4/17/2014 1:32:49 PM
We've always been told to hydrate while working out in summer heat, but is this truly
enough? With the help of the National Academy of Sports Medicine, we'll explore the five
precautions everyone should take -- from die-hard marathoners to leisurely walkers.
Exercising in humid, hot temperatures is no joke: In 2011 alone, three high school football players died from heat exhaustion, a condition where a person's body is unable to cool itself in hot weather, according to the LA Times. Left untreated, heat exhaustion can lead to a potentially fatal condition called heat stroke, which can cause brain
impairment, organ damage, and coma. When it comes to working out in hot weather, it's best to do too much water than too
little -- oftentimes, people underestimate how hydrated they are.
To stay safe during the
summer heat, here's how to stay protected:
Avoid Heat When Possible
The heat usually reaches its peak between 10 a.m. and 2 p.m., so schedule exercise
around this time when possible. Your best bet is to work out in the early morning or late
evening, when the temperature is at its coolest.
Wear Light, Breathable Clothing Dark, bulky clothing attracts heat, which warms your body up and can put you at risk for
heat exhaustion. Fortunately, light clothing has the opposite effect, so wear light-colored
clothing when possible, opting for short sleeves or shirts with spaghetti straps. Lighter
material allows your skin to breathe and naturally regulate your body temperature.
Cover Your Head Wearing a hat during the summertime isn't just good for avoiding sun exposure, it can
also cool you down. When possible, wear a wide-brimmed hat during summer exercise,
preferably one with small holes or thin fabric that allows air to pass through. Because the
hat's brim blocks the sun's rays, it also blocks out the heat, cooling you down.
Before Exercise, Prep Your Body With Water The National Academy of Sports Medicine recommends drinking between 14 to 22 ounces of fluid, preferably water, before working out. Choose cold, non-caffeinated
beverages, such as water or milk. Follow Up With Regular Sips of Fluid For every 15 minutes of exercise, drink at least 6 ounces of water -- more is better. Don't
wait until you feel thirsty; thirst isn't a good indicator of your hydration levels. For
exercise that exceeds an hour, add in a sports drink to help refuel and hydrate your body. Remember to hydrate often -- we can't always gauge our thirst levels correctly, and heat
exhaustion is no laughing matter.
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