It is true that the weather is getting warmer every day. When we exercise, we put our bodies under physical stresses. And heat can put additional stress on it. The fitter we are, the more heat we can safely tolerate while working out. For most people, it’s important to be cautious when the heat index is 32 degrees Celsius or higher.
Our bodies operate optimally in a narrow temperature range. When the temperature rises due to heat or exercise (or both), cooling processes in the body kick in to bring it back down. This includes sweating. When sweat evaporates from skin, it carries heat away with it. Our bodies will also bring blood closer to the extremities to dump more heat.
High external temperatures, high humidity, and heat generated by exercise can all overwhelm the body’s inherent cooling system. This is when exercising in heat becomes unsafe. These are some of the individual factors that make it more difficult to exercise safely in hot weather:
- Poor fitness
- Lack of conditioning or acclimatization to high-temperature exercise
- Illness
- Chronic conditions, especially those that reduce the ability to sweat
- Dehydration
- Obesity
- Alcohol consumption before exercise
- Certain medications, including antihistamines and stimulants
Humidity is another factor that makes exercise riskier. Moisture in the air interferes with the ability to lose heat through sweat evaporation.
Tips for Safely Exercising in the Heat
Hot weather doesn’t necessarily have to mean skipping a workout. We suggest some steps for safer, more productive hot weather workouts.
1. Hydrate Before, During, and After
It is extremely easy to get dehydrated when exercising in heat, and it can sneak up on you. If you’re working out for an hour or less, water is adequate. For longer exercise, use a sports drink to replenish lost electrolytes. Don’t overdo it, though. Too much water can also be dangerous. Aim for a half to a full liter of fluids per hour of exercise.
2. Dress Appropriately and Protect Your Skin
Your skin is the primary tool your body has for cooling itself, so protect it. Use sunscreen and wear light, loose clothing that blocks sunlight. Choose breathable, sweat-wicking materials. They promote sweat evaporation to keep you cool. Also consider wearing a hat.
3. Workout in the Morning or Evening
Avoid the hottest part of the day, which is also when the sun is most intense. Check weather reports the day before and consider getting up early to fit in a workout during cooler temperatures. An evening workout is also a great option.
4. Lower Your Workout Expectations and Listen to Your Body
It’s much harder on the body to exercise in heat, so take that into account when planning a workout. If you normally run an eight-minute mile, expect to do nine minutes or slower in heat. This doesn’t mean you’re working any less hard or making less progress. Back off on your effort and even shorten workouts when it’s hot.
This is one of the most important and often difficult tips to follow for exercising in heat. Fitness enthusiasts and athletes often find it difficult to not finish a workout or not meet a target during exercise. Listen to what your body is telling you, and slow down or stop if necessary.
5. Know First Aid for Heat Injuries
Even with smart precautions, heat stress injuries happen. Be prepared to apply first aid, either for yourself or someone else. If you notice signs of heat injury, take these steps:
- Stop exercising
- Get somewhere cooler, indoors or at least in the shade
- Lay down and elevate your legs a little bit
- Sip water or ice cubes if you have them
- Douse yourself with water if you can
- Apply cold cloths to the neck, armpits, and groin
If these steps don’t help, or if you see signs of heat stroke, call 911 for emergency medical care.
Elevate Your Training as a Certified Personal Trainer
Working out safely is important in every season, but the stakes are often higher in summer. Keep this useful information in mind for your own workouts and when working with clients or friends who might not know better.
ISSA’s Certified Personal Trainer Program is a comprehensive self-paced and online course for becoming a skilled personal trainer. Wherever your fitness journey takes, ISSA certification is an excellent first step.
Source: ISSA USA
