As the temperatures continue to rise through much of the country, it’s important to keep heat safety in mind while exercising outdoors. According to the Centers for Disease Control and Prevention (CDC), an average of 658 people succumb to extreme heat each year. Heat illnesses, including heat exhaustion and heat stroke, are a serious concern that can have severe consequences if not properly addressed.
 
Symptoms of Heat Exhaustion:
•      Muscle cramping
•      Fatigue
•      Headache
•      Nausea or vomiting
•      Dizziness or fainting
 
If you experience the above symptoms while exercising, cease your activity immediately and get to a cool, shaded area or indoors with air conditioning. Work on cooling the body quickly and rehydrating. Patients with heat exhaustion may have cool and moist skin, suggesting that the body is cooling itself, but a clear sign they are suffering heat exhaustion is a fast, weak pulse rate and rapid, shallow breathing. If untreated, heat exhaustion can progress into the more serious heat illness, heat stroke.
 
Symptoms of Heat Stroke:
•      Body temperature greater than 103°F
•      Red, hot, dry skin (no sweating)
•      Rapid, strong pulse
•      Throbbing headache
•      Dizziness
•      Nausea
•      Confusion
•      Unconsciousness
 
Heat stroke is dangerous and potentially life threatening, as very high body temperatures can damage the brain and vital organs. If you or someone you are with presents with heat stroke symptoms, immediately work on rapidly cooling the body and call for help. Time is of the essence when dealing with heat stroke.
 
The good news?

Heat-related illnesses and their complications are all preventable. By using effective strategies to prevent heat illnesses, we’re able to stay safe and prevent these illnesses from occurring. Below, we’ll explore these helpful strategies.
 

1. Stay Hydrated: One of the most important ways to prevent heat illness is staying adequately hydrated. Dehydration can quickly lead to heat exhaustion or even heatstroke. Make it a habit to drink water before, during, and after your workout or while playing a sport. Your target daily water intake (your weight, divided in half, in ounces) should be increased when exercising in the heat, especially if you are sweating. Sports drinks with electrolytes can also be beneficial for replenishing lost minerals during prolonged physical exertion.
    
2. Time Your Activities: Plan your activities during the cooler parts of the day. Early mornings or evenings are typically more manageable in terms of heat from the sun and humidity. Avoid exercising during the peak hours of the day when the sun is at its strongest, usually between 10 am and 4 pm. If you must exercise during these hours, and indoor alternatives are not an option, look to find shade whenever possible.
    
3. Dress Appropriately: Choosing the right clothing can significantly impact your body's ability to regulate temperature. Opt for lightweight, loose-fitting, and breathable fabrics that allow sweat to evaporate and keep your body cool. Light colors reflect sunlight better than dark colors, reducing heat absorption. Don't forget to protect your head and face with a hat or visor and wear sunglasses to shield your eyes from harmful UV rays.
    
4. Acclimatize Gradually: If you're not accustomed to exercising in the heat, it's essential to acclimatize your body to the increased temperature gradually. Start with shorter durations of outdoor activities and gradually increase the intensity and duration over time. This allows your body to adapt and become more efficient at dissipating heat. It may take up to two weeks for your body to fully adjust, so be patient and listen to your body's cues.
    
5. Take Regular Breaks: Listen to your body and don't push yourself too hard in the heat. Take frequent breaks during your activity to rest in a shaded or air-conditioned area. This gives your body a chance to recover, cool down, and prevent overheating. Use these breaks to hydrate and replenish your electrolytes. It's crucial to recognize the signs of heat-related illness, such as dizziness, nausea, cramps, or excessive fatigue, and take immediate action if you experience any of these symptoms.
    
6. Utilize Cooling Strategies: Explore various cooling strategies to keep your body temperature down. Consider using cold towels or misting your face and body with water during breaks. If possible, take advantage of shaded areas or carry a handheld fan to create a cooling breeze. Some athletes also find relief by using cooling vests or neck wraps designed to lower body temperature.

 
It's essential to prioritize your health and safety when exercising in the heat. By following these strategies, you can minimize the risk of heat illness and ensure a more comfortable and productive outdoor workout or sports session. Remember to stay hydrated, time your activities wisely, dress appropriately, acclimatize gradually, take regular breaks, and utilize cooling strategies. With these precautions in mind, you can stay cool and make the most of your active pursuits during hot summer days. Remember, if you experience any heat illness symptoms, stop your activity, get your body cool and rehydrate.