How to Exercise Safely in the Heat

Summer is here! This means the heat and humidity will be here for a while. Exercising in the heat can put a lot of stress on the body. If you don’t take the proper precautions, it could actually be dangerous to your health.
Heat-related illnesses are caused by a combination of the exercise itself, hot temperatures and the humidity. If you ignore symptoms of overheating, you could risk heat exhaustion or heat stroke.
  • Muscle cramps
  • Nausea or vomiting
  • Weakness
  • Fatigue
  • Headache
  • Excessive perspiration
  • Dizziness or Lightheadedness
  • Confusion
  • Irritability
  • Low Blood Pressure
  • Increased heart rate
  • Visual Problems
If you have signs of heat exhaustion, stop exercising right away and get out of the heat. Cool your body down as quickly as possible with a cool shower or go in the pool. Seek medical care if you don’t feel better within 20 minutes.
Here are my top tips on how to exercise safely in the heat:
Tip #1
Hydrate BEFORE and DURING your workout. Dehydration is a key factor in heat-related illnesses. Do not wait until you are thirsty to begin hydrating.
Tip #2
Be mindful of the temperature. As the heat and humidity goes up, your risk of heat-related illness will rise. Temperatures over 85 degrees and high humidity will be especially difficult. Find shade to exercise in if possible.
Tip #3
Exercise early in the morning or later in the evening when the temperatures are cooler. You should still be mindful of the humidity which can impact your workout.
Tip #4
Take frequent breaks and lower your intensity. Listen to your body. There is no place for high intensity workouts when the temps are high.
Tip #5
Consider your medical risks. If you are on medications, check for heat or sun sensitivity side effects. Also, be aware of health conditions that can cause a higher risk of heat sensitivity such as high blood pressure or other cardiovascular issues.
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