With better temperatures, you probably have some plans to spend some time outdoors for some fun in the sun! We’d just like to take the opportunity to remind you to be careful. Activity and exercise in the heat (especially the desert!) – even in the fall – can be hazardous to your health if you do not prepare yourself properly to avoid dehydration.
When you exercise on a hot day, your body needs to send blood to both the working muscles and your skin so that you can increase loss of heat. This “competition” causes less blood to be distributed to both places and can cause problems including heat cramps, heat exhaustion and heat stroke.
Certain people, especially older adults and young children, are more vulnerable to the effects of heat, humidity, and dehydration. If you suffer from any of the following conditions, you should take extra precautions:
- Cardiovascular disease
- Obesity
- Infection and/or fever
- Hyperthyroidism
If you feel dehydrated, are wearing heavy clothing or taking particular drugs (alcohol, amphetamines, diuretics, blood pressure medication), or are in a new climate to which you have not yet acclimated, you may also be at risk.
Take precautions to prevent heat illness in hot environments. When heat and/or humidity are extremely high, it may be better to put off your outdoor exercise or activity until it cools down.
Here are some general precautions you can take to prevent heat stress or heat illness this summer:
- Wear loose-fitting, light-colored clothing
- Take more breaks during days that are hotter than those of which you are accustomed
- Avoid activity during the hottest part of the day
- Drink plenty of water before, during and after your workout
- Allow at least eight days to acclimate to a new hot or humid environment
- Avoid alcohol and drugs, such as stimulants, that are known for dehydrating your system or are indicated as unsafe for use in the heat
- Beware of the early signs of heat stress including dizziness, cramps, clammy skin and extreme weakness
- If you do not tolerate heat or humidity well, try exercising indoors in an air-conditioned environment on extremely hot or humid days
Make sure your summer starts off right and avoid dehydration. Be safe!
