Keeping Cool When The Weather Is Hot
It's summertime and you head out for a run. Before you even
finish the first mile, your body feels as though it might ignite
from the heat. It's not your imagination. Fifteen minutes into
your run and your body temperature could be as high as 5° F
above normal. If you were to continue at this pace, fatigue and
heat illness would no doubt take over.
Strategies To Protect Yourself From Heat Illness
The above scenario doesn't have to happen. Drinking enough
fluid, whether it be water or a sports drink, is imperative for
exercising in hot or humid weather. Maintenance of body fluids
is essential to maintaining proper body temperature. Sweat
dispels heat through your skin. If you let your body become
dehydrated, you'll find it much more difficult to perform even
the lightest of workouts. But don't wait until you're thirsty to
start replenishing those fluids. Chances are, by the time you
actually feel thirsty, your body is well on its way to becoming
severely dehydrated.
The following strategies will help you protect yourself from
the onset of heat illness:
1. Hydration
Fluid replenishment before, during and after exercise is
essential to avoid progressive dehydration. Always consume more
fluids than you think you need before and after exercise, and
strive to drink six to eight ounces of fluid every 15 to 20
minutes during exercise.
2. Exercise Intensity
You should probably reduce the intensity of your workout,
particularly the first few times you are exposed to higher
temperatures.
3. Temperature
Use the heat stress index table to determine the risk of
exercising at various combinations of temperature and humidity.
While a 90° F outdoor temp is relatively safe at 10 percent
humidity, the heat stress of 90° F at 50 percent humidity is the
equivalent of 96° F. When the heat stress index rises above 90°
F, you may want to consider postponing your exercise session
until later in the day. Or, plan ahead, and beat the day's heat
by working out early in the morning.
4. Fitness
Physical training and heat acclimation can increase your blood
volume, helping to regulate body temperature more effectively.
Interestingly, the acclimatization process can be completed
in 7 to 14 days of repeated heat exposure. However, you must
always continue to drink fluids before, during and after
exercise.
5. Clothing
Wear minimal clothing to provide greater skin surface area for
heat dissipation. Your clothing should be lightweight, loose
fitting, light colored to reflect the sun's rays, and of a
material that absorbs water, such as cotton.
6. Rest
Know when to say 'no' to exercise. Using common sense is your
best bet for preventing heat stress when Mother Nature turns up
the heat. Heat Stress Index
