Hot Weather Exercise

Hot Weather Exercise

For many people — especially those who suffer through cold winters — the onset of summer and hot weather leads to a rush outdoors for activity and exercise. Get active by all means, but be aware of the dangers that come with exercising in hot weather.

You should always take hot weather precautions whenever the temperature rises above 80° Fahrenheit. High humidity (above 75% to 80%) can also contribute to overheating, so be especially careful when it is hot and humid. Precautions are especially important for the very young and the very old, as well as for anyone with high blood pressure, coronary artery disease or any other kind of cardiovascular disorder.

How to avoid heat-related illnesses

When you exercise in hot weather, keep these precautions in mind:

• Watch the temperature. Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity.
• Get acclimated. If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.
• Know your fitness level. If you're unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.
• Drink plenty of fluids. Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well hydrated with water. Don't wait until you're thirsty to drink. If you plan to exercise intensely or for longer than one hour, consider a sports drink instead of water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid  alcoholic drinks because they can actually promote fluid loss.
• Dress appropriately. Lightweight, loosefitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which can absorb heat. If possible, wear a light-colored, wide-brimmed hat.
• Avoid midday sun. Exercise in the morning or evening, when it's likely to be cooler outdoors. If possible, exercise in shady areas — or do a water workout in a pool.
• Wear sunscreen. A sunburn decreases your body's ability to cool itself.
• Have a backup plan. If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.
• Understand your medical risks. Certain medical conditions or medications can increase your risk of a heat-related illness. If you plan to exercise in the heat, talk to your doctor about precautions.