21 / 24
Take heat-
related
illnesses
seriously.
Call 911 or
come to our
emergency
department
if you
suspect
someone is
sick from
the heat.
COOL MOVES
FITNESS SAFETY
tips for exercising
in the heat
how much fluid to drink
if you take water pills or
you’ve been advised to
limit fluids.
2
Use common
sense.
Work out in
the cooler parts of the
day, either early in the
morning or early in the evening. When it’s hot
out, also dial back the intensity and length of
your workouts. And strongly consider moving
your workouts inside—to a gym, for example.
3
Dress for the weather.
Wear loose,
lightweight, light-colored clothing.
4
Ease into the heat.
Not used to exercis-
ing in high temperatures? Then give your
body time to adjust by gradually increasing
how active you are over 7 to 10 days.
5
Pay attention to your body.
Stop all
activity and get to a cool place if you feel
faint or weak.
Sources: American College of Sports Medicine; American Council on Exercise;
American Heart Association; Centers for Disease Control and Prevention
5
Whether you’re out
for your daily
run or a power walk, be smart in the heat. As
the mercury rises, so does your risk of getting
painful muscle cramps or feeling light-headed
when you exercise—or even becoming so
overheated that your life is at risk.
And while hot weather can make anyone sick,
it’s particularly risky for people who work out
in it. A key reason: Both exercise and high tem-
peratures increase your core body temperature.
You don’t need to skip warm-weather work-
outs. But protect yourself from a heat-triggered
illness, including heatstroke, a potentially
deadly medical emergency. These safeguards
are especially important when it’s humid. Hu-
midity keeps sweat from evaporating, which is
how your body cools down in the heat.
“Acclimatization is extremely important to the
safety and success of all athletes including com-
petitive, industrial, and recreational,” says Dale
Mendenhall, DPT, with the Physical Therapy
and Wellness Center in Red Bluff, California.
Now, here are the specifics:
1
Hydrate, hydrate, hydrate.
Don’t wait
to drink until you’re thirsty. By that time,
your body is well on the way to becoming de-
hydrated, which makes it hard to sweat and
cool down. Generally, it’s a good idea to drink
7 to 10 ounces of fluid every 15 to 20 minutes
during exercise. Water is fine. But if you
exercise continuously for more than an hour
or two, you need a sports drink to replace lost
electrolytes. Check with your doctor about
Dale Mendenhall, DPT
21
Dignity Health North State