Summer exercise: How to keep
cool in hot weather
Outdoor exercise can be challenging when
the temperature soars. Stay safe by drinking enough fluids, wearing
proper clothing and timing your workout to avoid extreme heat.
In the excitement of an outdoor soccer 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 itself and the air temperature 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 — which only pushes your body temperature higher.
Under normal conditions, your skin, blood
vessels and perspiration level adjust to the heat. But 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 heatstroke.
How to stay cool and avoid heat-related
illnesses
To keep it cool, keep these basic precautions
in mind:
- 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.
- Drink plenty of fluids. Your
body's ability to sweat and cool down depends on adequate rehydration.
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 one hour, consider sports drinks 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.
- Dress appropriately. Lightweight,
loosefitting clothing like dryfit or coolmax promotes sweat
evaporation and cooling by letting more air pass over your body.
Avoid dark colors, which can absorb the heat. A light-colored
hat can limit your exposure to the sun.
- Avoid midday sun. Exercise in
the morning or evening — when it's likely to be cooler
outdoors — rather than the middle of the day. If possible,
exercise in the shade or in a pool.
- Wear sunscreen.
A sunburn decreases your body's ability to cool itself.
Sunglasses also act to protect your eyes.
- 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.
Reproduced from the Mayo Clinic by the Maya Clinic Staff, 2008.
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