Hot Weather Common Sense

Avoiding Heat Exhaustion and Heat Stroke

Jun 18, 2009 Carol Rzadkiewicz

It's entirely possible to remain fit and trim in the heat of summer and do so safely..

With temperatures hovering in the 90s or, in some areas of the country, even higher during the steamy summer months, it’s still possible to exercise on a daily basis. The secret, however, is doing so wisely and safely.

The Dangers of Overdoing

When the human body becomes overheated, its internal thermostat literally shuts down, which can result in heat exhaustion or heat stroke, either of which condition can be fatal. In fact, according to the Center for Disease Control (CDC), from 1999 to 2003, there were a total of 3,442 deaths resulting from exposure to extreme heat (2006, p.1). Tragically, these deaths could have been prevented.

Heat Exhaustion and Heat Stroke

The symptoms of heat exhaustion include muscle cramps, fatigue, headache, nausea, vomiting, dizziness, or fainting. Moreover, the skin is usually cool and moist, which indicates the body's cooling mechanism (sweating) is still functioning; pulse rate is typically fast and weak; and breathing is rapid and shallow. Yet, if untreated, heat exhaustion can progress to heatstroke, which is a far more serious and potentially life-threatening condition characterized by high body temperature; red, hot, dry skin (indicates lack of sweat); rapid, strong pulse; throbbing headache; dizziness; nausea; confusion; and unconsciousness. (CDC, 2006)

If any of these symptoms are noted, people should immediately get out of the heat, replace lost fluids, and cool down; and if the symptoms persist or intensify, they should seek immediate medical attention. Left untreated, either condition is potentially fatal.

Tips for Safe Exercising

Although the dangers of exercising in the heat are very real, it’s entirely possible to avoid these threats to the human body’s well-being and exercise safely if people take certain sensible precautions.

• When exercising outdoors, do so either early or late when temperatures are cooler, never during the hottest part of the day, which is usually 10:00 a.m. until 3:00 p.m., although time varies from region to region.
• If it’s not possible to exercise either early or late, join a gym or exercise inside the home on a treadmill or stationary bicycle.
• When outside, seek the shade; in other words, locate a place with trees and grass instead of hot asphalt and cement, for example, a country lane or city park.
• Wear loose-fitting, light-colored clothes, preferably cotton or mesh, which are more absorbent than nylon and spandex, allow the body to breathe, and help keep one’s skin dryer.
• Avoid dark clothing since it absorbs heat.
• Wear a hat and sunglasses to shade one’s face and eyes.
• Use sunscreen to provide protection from skin-damaging ultraviolet rays.
• Drink plenty of fluids in order to stay hydrated. (Water is always a good choice, but so are sports drinks containing electrolytes.)

By utilizing a little “hot-weather” common sense and taking these precautions, people can remain fit and trim even during the sweltering summer months from June through August.

Center for Disease Control (2006) Heat-Related Deaths, United States: 1999-2003; Morbidity and Mortality Weekly Report. Retrieved June 18, 2009 fromhttp://www.cdc.gov/mmwR/preview/mmwrhtml/mm5529a2.htm

The copyright of the article Hot Weather Common Sense in Fitness is owned by Carol Rzadkiewicz. Permission to republish Hot Weather Common Sense in print or online must be granted by the author in writing.

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