Can You Take the Heat?

Temperatures are on the rise, but you should still keep exercising throughout the summer. Here are some extra precautions you need to take to stay safe.

First, and most obvious, drink lots of water. You need to drink plenty of water before, during, and after exercising. Do not wait until you feel thirsty to drink water. At this point you body may already be on the road to dehydration. The more you sweat, the more water your body loses. You need to replenish that lost water for your body to function and keep cool.

Stay out of the sun as much as possible. It is OK to exercise in the sun, but for a limited amount of time, and at a lower intensity. The sun rapidly increases your skin temperature and your body sweats to keep cool. Staying and exercising in the sun for an extended length of time will speed the process of dehydration and increase your risk of heat exhaustion and heat stroke.

Stop if you feel too hot, dizzy, light headed, exhausted, faint, or if you can not drink enough water without still feeling thirsty. You also need to stop if you start having problems with your vision such as blurs, stars spots, or blackouts. It is natural to sweat while exercising, but if you start sweating more than normal, you need to stop and cool your body down. Also, if you suddenly stop sweating, get shiny red and/or cold skin, or notice any skin discoloration, you need to stop exercising immediately and seek professional help.

Make sure you are able to easily breath while exercising. The higher the humidity in the air, the harder it is to breath, and the higher the risk of danger you may be exposed to. If you have trouble catching your breath or feel constriction in your chest, you need to stop and get somewhere less humid.

If you find yourself in trouble from the heat you should always call for help. Find some shade, get yourself into the most comfortable position and elevate your legs slightly above your heart. Most people find it easiest to lay down flat on their back and put a pillow under their feet, but make sure you are not constricting your breathing.