Exercise Tips for Staying Safe in the Summer Heat
By: Adela Lilollari
Summer break shouldn’t mean a break from your workout routine. Yes, it’s easy to use the tropical heat here in Tampa Bay as an excuse to stop working out and, after all, the heat can lead to health issues such as heat stress, heat stroke or other problems. However, there are easy tips to follow that will make your summer workouts safe and enjoyable.
Hydration
You’ve heard this advice over and over again, but it’s true! Drinking plenty of fluids (preferably water) before, during and after physical activity maintains salt-water balance and keeps you healthy during your workouts.
Have a flexible workout routine
Work out during the cooler parts of the day (early morning or early evening) when the temperatures are manageable.
During times of high temperature and humidity, decrease exercise intensity and duration. Avoid intense outside activities between noon and 3 p.m. when the sun is at its strongest.
Take your exercise inside to a gym, a local recreation center, or your living room.
Allow your body to adapt to heat through gradual daily exposures.
Clothing
Wear lightweight, light-colored clothing in breathable fabrics (cotton). Wearing minimal amounts of clothing helps facilitate cooling. (Experts say that it isn’t sweating that cools the body but the evaporation of sweat into the atmosphere.)
Sun Protection
Wear wide-brimmed hats, sunglasses, and always apply water-resistant sunscreen with at least SPF 15 (don’t forget to reapply sunscreen every 2 hours).
Workout Partner/Groups
Exercising with another person or even an entire group not only makes exercising fun, but also safe.
Know What Signs to Look For
Intense and sustained exercise in hot and humid conditions can lead to heat stress, heat stroke and other health complications. The American Heart Association wants you to know what signs to look for so you can help prevent complications from occurring.
Symptoms of Heat Exhaustion
Headaches
Heavy sweating
Cold, moist skin or chills
Dizziness or fainting
Weak or rapid pulse
Muscle cramps
Fast, shallow breathing
Nausea, vomiting or both
Symptoms of Heat Stroke
Warm, dry or moist skin
Strong and rapid pulse
Confusion and/or unconsciousness
High body temperature (above 103 F)
Throbbing headaches
Nausea, vomiting or both
If you experience any of these symptoms, take steps to cool down and if needed, get medical attention.
© Tampa Bay Metro Magazine (A Metro Life Media, Inc. Publication)
