Hot Weather Exercise Safety Tips
By Kathryn Marcinak HHP, BA, C-PTTo keep yourself cool and safe during hot-weather exercise, follow these basic precautions.
•Slow Down
◦Decrease the length and intensity of the workouts until your body adapts to the heat.
•Hydrate
◦Before Exercise: Make sure to drink 2-3 cups of water within the 2 hours before your workout. Weigh yourself immediately before you begin your workout.
◦During Exercise: Drink 1 cup of water every 15 minutes.
◦After Exercise: Weigh yourself immediately after you finish your workout. Drink 2-3 cups of water for each pound lost during exercise.
•Dress Appropriately
◦Use lightweight, loose fitting clothing to promote sweat evaporation to cool the body more efficiently. Also, avoid dark colors, which can absorb the heat.
•Avoid Midday Workouts
◦Exercise in the morning and evening when its likely to be cooler outdoors
•Sunscreen
•Backup Plan
◦If the heat or humidity is excessive, workout indoors.
Regular physical activity is of the utmost importance to optimal health, however don’t let hot-weather workouts put you at risk. Be on the outlook for heat-related illnesses. Signs & Symptoms include:
•Weakness
•Headache
•Dizziness
•Muscle Cramps
•Nausea
•Vomiting
•Rapid Heartbeat
If you experience any of these symptoms, stop exercising and get out of the heat immediately. Drink water, and wet and fan your skin.
Important: If one doesn’t feel better within 60 minutes, contact a doctor immediately.
Resources:
1. Tips for preventing heat-related illness. Centers for Disease Control and Prevention. http://www.bt.cdc.gov/disasters/extremeheat/heattips.asp. Accessed March 2, 2009.
2. Frequently asked questions about extreme heat. Centers for Disease Control and Prevention. http://www.bt.cdc.gov/disasters/extremeheat/faq.asp. Accessed March 2, 2009.
3. Baker LB, et al. Exercising in the heat and sun. President's Council on Physical Fitness and Sports. http://www.fitness.gov/publications/digests/digest-june2007.pdf. Accessed March 2, 2009.
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