Friday, June 12, 2015

How to not overheat exercising in summer

You may think you are in great shape, know all the tricks, and a 90-degree day with humidity can fell you like a tree in the forest. Bam!

Even walking around, getting in and out of the car, and you can suddenly get light-headed and nauseated. Heat illness!

Even construction workers get it sometimes--I once interviewed a long-time contractor--he felt funny, went home, and went unconscious.

As heat and humidity rises, sweat fails to evaporate to cool the skin. You may even stop sweating, which is very bad.

Some people withstand heat better than others. Which are you?

As the thermometer rises, we all need to expose ourselves to the heat gradually over a period of 10 days to 2 weeks. This may need to be longer for kids, out of shape adults, the elderly, or those on certain meds.

During this period, limit not only your time outside but the intensity of your activities. Have a buddy present.

You need to hydrate--and this does not mean a sip of water when you feel thirsty or dry.

Thirst often comes only AFTER our bodies are experiencing significant fluid loss. The minute you drink, thirst can disappear, but you are still not adequately hydrated. Older people tend not to even experience thirst as much.

Children also need to be asked to drink, even if they don't feel like it.

Check your urine color--if it's light like lemonade, you are probably hydrated. If it's dark or the color of apple juice, you may need more water.

One or two hours before you go out and exercise, drink at least two cups of water or a sports drink.

While working out or playing, drink half to a full cup every 15 minutes.

If you feel sick or crummy, get in the shade and drink water. If you become clammy or confused, dial 911..

No comments: