With temperatures soaring across much of the United States, people should use caution when engaging in aerobic activity outdoors or in facilities without air conditioning, the American Council on Exercise warns.
Dr. Cedric X. Bryant, the council's chief science officer, offered the following guidelines for avoiding heat-related injuries when working out in hot, humid conditions:
- Drink water. Consume a large amount of water 30 minutes before exercise and at least six ounces every 20 minutes during a workout. Once finished exercising, continue drinking water even after you are no longer thirsty. If exercising for more than 60 minutes, you may substitute a sports drink for water.
- Get your body accustomed to the heat. It takes up to two weeks of combined heat exposure and exercise for your body to acclimatize to the environment. Once your body has adapted, you will sweat sooner, sweat more, and lose fewer electrolytes through sweat, resulting in a lower body core temperature, a decreased heart rate response to exercise, and lower potential for dehydration and electrolyte depletion.
- Slow down. Lowering the intensity level of your workout will reduce the strain on your body and improve its ability to regulate temperature.
- Dress right. Don't wear waterproof clothes. These fabrics will prevent the evaporation of sweat from the skin and increase the risk of heat injury.
- Be smart. Temperature and heat can significantly affect your body's ability to respond to heat stress. Consider cutting back on exercise when the temperature rises above 90 degrees Fahrenheit and relative humidity is above 60 percent.
The best defense is prevention. Here are some prevention tips:
- Drink more fluids (nonalcoholic), regardless of your activity level. Don’t wait until you’re thirsty to drink. Warning: If your doctor generally limits the amount of fluid you drink or has you on water pills, ask him how much you should drink while the weather is hot.
- Don’t drink liquids that contain alcohol or large amounts of sugar–these actually cause you to lose more body fluid. Also, avoid very cold drinks, because they can cause stomach cramps.
- Stay indoors and, if at all possible, stay in an air-conditioned place. If your home does not have air conditioning, go to the shopping mall or public library–even a few hours spent in air conditioning can help your body stay cooler when you go back into the heat. Call your local health department to see if there are any heat-relief shelters in your area.
- Electric fans may provide comfort, but when the temperature is in the high 90s, fans will not prevent heat-related illness. Taking a cool shower or bath, or moving to an air-conditioned place is a much better way to cool off.
- Wear lightweight, light-colored, loose-fitting clothing.
- NEVER leave anyone in a closed, parked vehicle.
- Visit adults at risk at least twice a day and closely watch them for signs of heat exhaustion or heat stroke. Infants and young children, of course, need much more frequent watching.
- Infants and young children
- People aged 65 or older
- People who have a mental illness
- Those who are physically ill, especially with heart disease or high blood pressure
- Limit your outdoor activity to morning and evening hours.
- Cut down on exercise. If you must exercise, drink two to four glasses of cool, nonalcoholic fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat. Warning: If you are on a low-salt diet, talk with your doctor before drinking a sports beverage. Remember the warning in the first “tip” (above), too.
- Try to rest often in shady areas.
- Protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) and sunglasses and by putting on sunscreen of SPF 15 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels).
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