The last few weeks, the temperatures here have soared above the 100-degree mark. In fact, between the heat and the humidity, walking outside is like a one-two punch to the face. The scary part is, even at 6 in the morning, with temperatures exceeding 85 degrees and the rising humidity – normal activities like walking to school can leave you dripping sweat.
Exercise + Extreme Heat = Tragedy
Every year, you hear about it and you think why did they keep going? Football players collapsing from dehydration and heat stroke; athletes getting sick and the even sadder stories of the elderly who collapse from just walking out to the mailbox.
The fact is, that most of life keeps going whether it’s extremely hot or extremely cold. So knowing this, especially now that school is back in session, is important. The high humidity index can remain high in the morning or evening after the sun has gone down. Heat-related illnesses are prevalent and for runners, outdoors play – even just walking to and from the mailbox – you can be courting disaster and severe illness.
The following tips are important to help you and your family maintain your health during this time of extreme heat and to avoid things like heat fatigue and heat exhaustion.
- Drink lots and lots of water – drink before, during and after any outdoor activities – pay particular attention to your children and avoid soft drinks and other beverages with high caffeine content
- Avoid exercise and other extremely physical activities in the scorching heat in the middle of the day – the combination of heat and the sun can increase your opportunities for illness
- Dress for the weather – sports players who have to put on heavy gear should pay very close attention to how they feel before, during and after the time on the field
- Be aware of the symptoms of heat exhaustion including dizziness, nausea and weakness
- Don’t show off and remind your kids to avoid doing the same in the extreme weather – recently my daughter failed to complain about how bad she felt while riding and it wasn’t until she got off the horse that she told us that she felt sick and overheated and she’s only 5!!
It’s very important to pay attention to the symptoms you are feeling because heat exhaustion can easily become heatstroke. If your body’s core temperature reaches 107 degrees you can suffer damage to the liver, kidney and brain that is irreversible.
If you enjoy running or walking and the weather isn’t cooperative, workouts at home in the air conditioning – and worse case scenario – skip your workout that day. Exercise is healthy for you – but not when you are endangering your health.
Oh and one more word to the wise – especially when it’s this hot outside – when you’re thirsty – your body is already dehydrated. If you plan to exercise, be sure to drink plenty of water before you get started as well as during the workout. If you experience symptoms such as nausea, dizziness or exhaustion – cease immediately and get out of the heat.
How do you cope with your workout in the heat?
Related Articles:
Protect Yourself and Others In High Temperatures
Adventures in Horse Raising – Water Baby!