Avoid heat exhaustion

In my younger days when I was invincible, I remember running across the massive asphalt parking lots of Arizona State when it was 103 degrees. The heat was baking off the pavement. It was like running in a sauna. But it was a dry heat, yeah right. This was not a healthy experience, and was generally foolish. These days I am more aware of my mortality and take caution in exercising in extreme heat.

Several years ago I moved from the northern temperate zone where my main concern was not freezing off my private parts. These days I reside in North Carolina where the summers are hot and steamy. And heat exhaustion is a major concern.

Relentless heat is serious stuff. It claimed the lives of 700 people during a heat wave in Chicago in 1995. Thermal heat stress can affect anyone who is exercising, regardless of their age, fitness level and body type.

Here are several pointers when exercising in the hot humid summer heat:

1. If you insist on exercising outdoors during the dog days of summer, schedule your workout in the early morning or in the evening hours. Minimize your exercise during the peak heat and sun exposure periods. Reserve those heart-pounding workouts for the air conditioned indoors.

2. Take into consideration the relative humidity. The body responds to overheating by the evaporation of moisture through perspiration. When the humidity is high, the air is less able to support further moisture and your natural cooling mechanism is less effective.

3. For urban dwellers monitor the pollution levels. Some days it just doesn't make sense to exercise when there is an orange or purple alert. Think about the stress you undergo when you are exerting your heart and lungs and repaying them by breathing in industrial pollution and auto exhaust. There is more then once when I exercised during ozone alert days and felt like I was beat up the rest of the day. If there are warnings for the elderly to stay indoors and young kids to avoid playing outside, then it makes sense that it is not healthy to be physically active. Once again, you may want to consider exercising in the early morning when the pollution is at the lowest level.

4. Stay fluid. Adequate hydration is extremely important while exercising in extreme temperatures. It is important to drink water and sports beverages before and after your workout. If you are engaging in distant running or walking, you should consider carrying fluids with you. For longer training periods you need to replace carbohydrates. Warmer weather causes faster metabolism of carbs. The best replacement is cool carbohydrates sports drinks like Gatorade®. If you do not maintain body fluid balance you risk circulatory failure and potentially death.

5. Dress cool, and I am not talking about being fashionable. During those intense hot sunny days wear light color clothing that fits loosely. Use a hat that will shade your scalp, but occasionally remove it to release the build-up of heat. You may also want to consider some of the hi-tech synthetic garments like GoreTex® that are designed to minimize heat retention, allow good airflow, and minimize moisture retention.

6. Recognize the symptoms of heat exhaustion. Headaches, muscle cramps, nausea, delirium, fatigue, dizziness are common symptoms of heat related illness. The potential damage can be serious. Heatstroke victims can have high body temperatures that can result in brain or organ damage. If the above symptoms appear stop exercising and immediately get out of the sun. Drink ample fluids and rest. If conditions are severe, seek immediate medical attention.

It all comes down to common sense. Judge the conditions and know your limits. Remember the purpose of exercising is to improve your health, not kill yourself.

Author Notes:

Fred Waters contributes and publishes news editorial to http://www.smoothfitness.com. We developed the "Best of Breed" in fitness equipment where you can buy online direct from the manufacturer.