It’s hot!   It’s really hot!!  I hope all of you are using common sense when it comes to activity in the heat.  If you are like me and really enjoy activity outdoors, here is some information to keep you safe as the temperatures soar.

First and foremost if you MUST be in the heat, drink.  It sounds simple and obvious, but I can’t stress it enough.  As a matter of fact, our bodies cannot cool effectively if we don’t have enough fluid on board.  Warm blood from our core is taken to the surface where our sweat glands release warm sweat to the skin.  In the process of evaporating from our skin, the heat is released and our bodies cool. 

If we don’t stay well-hydrated, there is less blood volume and thus not enough sweat to meet the cooling needs.  The body stops sweating, causing a rise in core temperature.  When humidity is high, evaporation is inhibited and this too can cause a rise in core temperature and even interfere with proper sweating.  Eventually, and sometimes quickly, this results in heat exhaustion and possibly heat stroke. 

To avoid this dangerous and life-threatening scenario, DRINK!  If in the heat for more than a few minutes, drink plenty of water.  Drink plain water if you are doing moderate intensity activity for up to an hour.  If active in the heat or exercising for more than an hour drink Gatorade or other sports drink with electrolytes and carbohydrates. 

You should drink enough fluid before exercise that urine is clear.  If it is dark yellow, you may be dehydrated.  During exercise, drink 6-12 ounces every 20 minutes.  Then after activity, replace fluids by drinking 16-24 ounces of fluid for every pound of weight lost from the activity.  Drinking very large quantities of plain water can be dangerous, so be sure to follow the above guidelines regarding sports drinks as needed.

The most important tip regarding exercise in the heat is to take it indoors.  Use indoor exercise equipment when possible to avoid stressing your body and risking heat stroke.  People with chronic illnesses like Diabetes, children and the elderly should keep in mind that the body will handle the heat poorly.  You will cool less effectively and will suffer greater adverse effects and will experience them sooner with the heat than the rest of the population.

Exercise is optional and sports are as well, so think before being active in the heat.  Coaches need to be aware that practices need to be modified as soon as the temperature is over 65 degrees.  Modification means breaks, fluids, and more breaks.  Games and practices need to be cancelled altogether if temperatures are in the 80’s and humidity is high.  The American College of Sports Medicine has published a paper on exertion in the heat that would be a great resource for coaches and athletes.  For the rest of us, if you can avoid the heat, do so.  If you must work in the heat, take plenty of breaks, drink fluids, wear lightweight clothing, seek the shade, stay well-fed and “buddy up”.

The signs of heat illness need to be recognized quickly and a cool environment and emergency services need to be employed immediately.  If you or someone else experiences any of the following in the heat, get help:

Dizziness, irrational behavior, headache, fatigue, vomiting, diarrhea, seizures, hyperventilation, decreased muscle coordination, muscle twitching, muscle cramps, intestinal cramps, or just not feeling well in any way.

The bottom line is, although activity is a healthy behavior, activity in the heat can be dangerous.  Watch out for yourself and keep an eye on the elderly, the children and pets in your neighborhood as well.  Most importantly, share this information.  It may save a life.

Now that the weather is getting warmer here in Northeast Ohio, many will be getting out to walk, jog or bike.  I always encourage people to go outside and get fresh air and exercise but it is important to do it safely.  Before you jump into a new fitness program, take a minute to read through my list of safety tips:

1.  First and foremost:  Discuss your intentions to exercise with your doctor.  Chances are he/she will be happy you are increasing your activity, but certain people should have an exam first.  Better safe than sorry.

2.  When walking or running in the street, face the on-coming traffic.  You will be able to see cars coming and easily hop out of the way if need be.  If they come up behind you, well, I told you so.

3.  Walk or jog on sidewalks when they are available.

4.  When bicycling, ride WITH the traffic.  You are considered a “man-powered-vehicle” and are expected to abide by traffic laws and ride on the edge of the road going the same direction as traffic.  Yes, you CAN get a speeding ticket.

5.  Wear bright colors that will contrast with the environment.  Don’t ever assume you can be seen.

6.  I know you like music or talk radio, but if you run or walk with ear buds, you are asking to be hit, bit or attacked.  You need to hear and see your surroundings at all times.

7.  Walk, jog or bike in pairs or groups whenever possible.

8.  Wear a good pair of running, walking or biking shoes.  Your feet are not the only reason for this.  Your knees, hips and back rely on proper foot mechanics as well.  Some people believe in being bare-footed.  I think this is great since we were made to walk on bare feet.  Work into that very gradually however.  For most of us, and especially diabetics, wear GOOD shoes.
9.  Pay attention to the temperature.  As temps get higher, take your workout indoors.  People can get used to the heat, but that is another blog in and of itself.  Especially watch out for high humidity as the sweat (which is our best cooling mechanism) cannot leave our skin to cool us when humidity is high.
10.  DRINK!  Water is the best for most workouts.  Exercising for over an hour (or if you are exercising in the heat or with a lot of intensity) will require a carbohydrate/electrolyte drink.  Gatorade works fine for most situations.
11.  Listen to your body.  If something hurts, stop.  If it keeps hurting, rest it.  If you are unusually tired, shaky or don’t feel well, stop and hydrate and eat if necessary.  See the doctor if it doesn’t improve quickly.
12.  When biking, wear a well-fitted helmet.  I will post a picture today of a helmet worn by a friend of ours when she was hit by a car.  She suffered long term hip and leg damage but her head and brain are fine.  When you see the helmet, imagine it was her head.
13.  Carry identification and a cell phone if possible. 
14.  Pepper spray is great to have along in case the neighbor dog doesn’t appreciate your activity.  Dog cookies work great too, especially when biking.
15.  Last but not least, always tell someone where you are going, what route you are taking and when you expect to return.
Get out and work out, but do it safely my friend.

Summer is a great time to be outside and an opportunity to become more active.  Be careful though!  The heat can be very dangerous if you don’t take precautions.  First of all, it takes a couple of weeks to adapt to warmer weather, so if you are not used to it,  keep the activity intensity low for a while. 

The second thing to keep in mind while working out in the heat is hydration.  It is extremely important to make sure you are drinking plenty of fluids so that you can continue to sweat.  Sweat is the body’s most efficient way of cooling and without adequate fluids, the sweating stops.  We also sweat earlier and maintain a cooler core if we are accustomed to the heat and are well hydrated.

If you are working out in the heat for more than an hour, if it is very hot and humid, or if your exercise is relatively intense, plain water may not be enough.  A sports drink is recommended in these situations in order to provide lost glucose, sodium and other electrolytes.  Plain water is fine for shorter duration and less intense exercise.

The older we are the more careful we need to be in the heat as well.  Older adults do not cool as quickly and do not sense the severity of dehydration as well as when they were young.  Very young children are also more at risk in the heat.  Certain diseases such as Diabetes can interfere with our ability to sense heat and cool our bodies.  This is true of some medications too.

The bottom line is: be careful!  If the temperature and humidity are both high, it is safer to bring your workout indoors.  Train safe!