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|Exercising Safely In Heat|
|by Lynn Bode, CFT
Summer is officially here. Finally you can pack away your jackets and get outside. Summer offers
extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor
activities. For many, this means more time doing physical activities and playing sports. So it's
important to remember the potential dangers that also come with exercising in hot conditions. As
long as you know the dos and don'ts of working out in the heat, then you can fully take advantage of
all the fun of summer.
(Article continued below.)
What you should do:
- Drink plenty of fluids. It's extremely important to stay hydrated. If you're thirsty then
you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day
(stick to non-caffeinated beverages, preferably water). Also, drink 15–20 minutes before beginning
your workout and every 15 minutes throughout the exercise.
- Eat regularly. The heat can decrease your appetite, but it's important to eat normally. Try to
eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being
nutritious, fruits also tend to help with hydration.
- Wear light, loose fitting clothes that can breathe. Cotton is always a good choice. If your
outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the
- Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can
reach you then you can get burned. Not only is a sunburn bad for the skin and potentially dangerous
but it also hinders your body's ability to stay cool.
- Use common sense and don't attempt strenuous activities that your body is not accustomed to.
Stick to exercises that you are very familiar and comfortable with.
- Check the weather forecast. It's best not to participate in intense outdoor exercise sessions
when the heat index registers in the dangerous zone.
What you should not do:
- 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.
- Don't adopt the "no pain, no gain" motto. Ignoring your body's signals could be dangerous.
Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what
actions to take.
- 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.
- Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and
- If you want (or need) to be working in very hot temperatures, don't do it until you become
acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of
weeks and then add time gradually each day.
- Avoid extreme changes in temperature. Don't hop from being extremely hot and sweating
excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly
before exposing it to the extreme temperature variation.
Whether you have to work outside or do it for enjoyment, following the above tips will help you
stay cool and safe during the dog days of summer. So, don't spend the season cooped up, get out
there and have some fun!
About The Author:
Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She
founded Workouts For You, which provides affordable online exercise programs that are custom
designed for each individual. Visit: http://www.workoutsforyou.com
for free fitness tips and a sample workout program. Fitness professionals, learn how to support your
clients online, visit: http://www.trainerforce.com
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