Summer is here and for many of us that means taking our workouts outside. Sunshine and a change of scenery from the gym can be energizing, but training in warm conditions can add new challenges. Endeavor Health sports medicine specialist Shaheen Jadidi, DO, shares tips to safely exercise in the heat.
“It takes time to train your body to perform safely in the heat,” said Dr. Jadidi. “Most people need about one to two weeks of gradually training in the heat for their bodies to acclimate. During this time, it’s best to exercise at a lower intensity or for shorter durations as your body adjusts.”
Humidity calls for extra caution
“Be aware that the temperature listed on your phone may not always mirror the actual conditions outside and may not take into account humidity, which is often more dangerous to the body as it hampers the body’s ability to dispel heat through sweating,” added Dr. Jadidi.
Taking extra care to be sensible in the heat is especially important for people who use some common medications, including antihistamines like Benadryl that can impair the body’s ability to sweat, explained Dr. Jadidi. And other drugs like some ADHD medications and diabetes drugs can lead to dehydration.
“It’s always important to be mindful of hydration and even more so in extreme heat and for people on certain medications,” he added. Anyone starting a new exercise plan or transitioning to outside sports and exercise should be aware of the possible risks and how to modify exercises when needed.
Hydrate before you feel thirsty
Older adults often don’t sweat as effectively as younger counterparts and the thirst response, or ability to sense thirst, can also decline with aging, said Dr. Jadidi. Additionally, normal aging means that most people’s hearts don’t pump as effectively as they once did.
“Try to hydrate on a schedule and drink even if you don’t feel thirsty while training in the heat,” said Dr. Jadidi. Consider adding electrolytes to water or using sports drinks to hydrate to replenish fluids and electrolytes during a sweaty session. Dr. Jadidi recommends starting to hydrate 30 minutes before exercising, and continuing for an additional 30 minutes after your workout is completed. Salts and sugars found in sports drinks help get the fluid into the tissues and blood stream, he added.
Looking at your urine is a good indicator of your body’s hydration level — it should be pale yellow. It is possible to overhydrate, which has its own negative consequences, cautioned Dr. Jadidi.
Dress for your sport to stay cool
Wearing the right clothes outside is also important. Many of the synthetic fibers commonly used in clothing today don’t breathe well and thus don’t help dispel heat from the body. “Wearing breathable clothes is important,” he added.
Stop, cool down, and spot warning signs
If you start to feel overheated, apply ice to the body’s “exhaust vents” including armpits, neck and groin, where large blood vessels help to cool things more efficiently than dumping water over your head, explained Dr. Jadidi.
If you begin to feel lightheaded or sick, stop your activity right away, move to a shady or cooler area and loosen or remove clothing to let your skin breathe. Altered mental status can be another sign of potential heat stroke.
Heat stroke is a serious and potentially life-threatening condition and should be taken very seriously, said Dr. Jadidi. Heat stroke happens when the core body temperature rises to dangerous levels, typically above 104 Fahrenheit.
Submerging your body in water is the most efficient way to cool down.
“Obvious confusion, trouble walking and tunnel vision are telltale signs of heat stroke and reason to call 911,” said Dr. Jadidi. “Passing out or vomiting are clearly bad signs and again should not be ignored. Watch out for yourself and your teammates.
Be aware of your body
“Everyone has an athlete in them, and I’m in favor of anything that makes exercise more fun. Getting outside can do that, but it’s important to be aware of your body, take it easy when you start to overheat and replenish fluids, electrolytes and nutrients as soon as you can,” said Dr. Jadidi.
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