Exercise Safely in Heat & Humidity

As the summer months approach, many of us want to stay active. It can be challenging to achieve exercise goals while dealing with the heat and humidity. Many questions arise about exercising in our summer climate and what to avoid when exercising outside. How can one detect dehydration, heat loss and potential heat exhaustion or even heat stroke? What steps should someone take to help a friend who has fallen victim of the heat and humidity? Here are some tips that should help.

For starters if you plan to exercise on a regular basis, and I hope you do, choose a time before 11:00 a.m. or wait until the late afternoon/ evening hours. The sun's rays are at their strongest between 11:00 a.m. and 1:00 p.m. and the radiating heat can increase your temperature. Your heart rate will also increase at higher temperatures to get more oxygen to your muscles during exercise. Simply put, your body has to work harder when you are adjusting to exercising in the heat. Consider starting your workout at a moderate intensity. When your body acclimates to the heat, you can work your way back up to your regular exercise intensity and duration. The process of acclimation may take a few weeks.

Your body strives to maintain a constant temperature around 98.6 degrees. In order to regulate this in hot weather, the body's natural survival mechanism is to sweat in order to cool itself and release heat. This whole cooling process is challenged when there is a lot of humidity. Humidity represents the percentage of moisture in the air at a certain temperature. If the humidity level is high, then the body struggles to cool itself because the sweat your body produces cannot evaporate like it would at a normal humidity level. The evaporation of sweat on your skin is what helps cool the body. So the higher the humidity level, the harder it is for your body to maintain ideal temperature.

If your body doesn't cool properly or remain at ideal temperature, a couple of things will occur. Heat exhaustion itself is rarely life threatening, although if it goes unattended, it can lead to heat stroke, which is life threatening. Symptoms of heat exhaustion include headache, nausea, dizziness, light-headedness, and rapid pulse. If this is experienced, one should cease activity and lie down in the shade or a cool area. Sip water until the symptoms pass. You should not resume exercise that day. Heat stroke symptoms are disorientation and eventual unconsciousness, and a very high body temperature. First-aid for heat stroke is to cool the individual's body as quickly as possible. Because heat stroke is life threatening the individual needs immediate medical attention, even if they begin to recover.

Tips to avoid heat exhaustion and heat stroke include:

• Staying well hydrated - drink plenty of water before, during and after exercise.
• Clothing should be made of a lightweight breathable material so sweat can evaporate easily.
• Consider wearing a hat and use sunscreen.
• Avoid exercising between 11am-1pm.
• Take some rest breaks, preferably in the shade or an air conditioned area.
• Remember to start your outdoor exercise at a moderate intensity and duration for the first couple of weeks so your body can adjust to the conditions.

By following these tips and being aware of the potential symptoms, you can have a great summer filled with exercise and activities!

Tara Seifert is a Personal Fitness Trainer at Lifetime Fitness and has a B.S. in Exercise Science and also an American Council on Exercise Certification.