Tag: heat index

Summer seems like an ideal time to exercise. After all, you don’t have to worry about slipping on ice or wearing extra layers to keep warm.

But summer comes with its own set of safety issues. Heat illness can affect anyone, even people who are in great shape and healthy.

What is heat illness?

Heat illness happens when a person’s body gets too hot. This often happens when a person exercises in high temperatures.

Heat illness can be mild to severe. Sometimes it’s just a sign that you need to cool off and get out of the sun. But other times, it can be dangerous or life-threatening.

Time to chill out

Signs of a mild heat illness include heat rash and heat cramps. A heat rash may be red and look like pimples. Heat cramps are muscle cramps or spasms.

If you notice either of these signs when exercising, seek some shade and cool off. These are not usually serious conditions.

People who have heart conditions or who follow a low-salt diet should talk to a doctor if they notice muscle cramps or spasms with exercise. If your heat rash doesn’t go away within a couple of days, see your doctor.

When the heat is an emergency

Heat exhaustion may cause:

*  Heavy sweating

*  Cold or clammy skin

*  Feeling weak

*  Weak but fast pulse

*  Feeling sick

*  Headache

*  Fainting

*  Dizziness

If you notice these signs in yourself or another person, don’t wait. Seek shade or go indoors. Put cool, wet cloths on the body and head or take a cool bath. Get medical help if it doesn’t get better within an hour or if the person is throwing up.

Heat stroke is the most severe kind of heat illness.

It may cause:

*  Temperature over 103ºF

*  Skin that is clammy, hot or red, and even dry to the touch.

*  Fast and strong pulse

*  Headache or confusion

*  Dizziness and/or fainting

*  Feeling sick

If you suspect heat stroke, get emergency medical care. Call 911 right away. Move the person to a cooler place. Apply cool cloths to their body. Do not give them anything to drink.

Sources: Centers for Disease Control and Prevention, American Academy of Family Physicians

In the summertime, it’s important to plan ahead. Be aware of the steps that will keep you safe when exercising in the heat.

Choose your timing

Exercising in the middle of the day exposes you to the worst of the heat and sun. This increases your risk of overheating. Early morning or evening are the best times to exercise in the heat.

Dress for the weather

Light colors and loose-fitting clothing allows your sweat to evaporate and releases heat from your body. A vented hat with a full, wide brim is also recommended.

Hydrate well

Make sure you are well hydrated in advance of exercising in the heat. While exercising, take frequent sips of water or a sports drink.  Once you finish, replenish with more water.

Go slow

If you are used to exercising indoors or new to exercise in general, go slow at first. Keep your exercise sessions short and low-intensity in the beginning. You may be able to build up gradually as your body adapts.