As the weather starts to get warmer, it’s important to get a refresher on how to safely exercise in hot weather. First, it is important to monitor the weather. For example, your body cools itself off through sweating; however, it is harder to cool down in humid weather because perspiration doesn’t evaporate as quickly. It’s important to dress appropriately and scale workout efforts back if the temperature or humidity is high. It is also critical to hydrate as the weather begins to heat up. Water is a great choice when hydrating because it moves quickly through your digestive tract and into your tissues. However, you can also eat water-rich foods such as watermelon, grapefruits, broccoli, and even tomatoes. If you are not hydrating properly when exercising, then you will become dehydrated, especially if you are working out in intense heat or humidity. Dehydration is a serious medical condition that puts you at risk of heat exhaustion or heat strokes. If heat exhaustion is left untreated then it can quickly progress to a heat stroke.
Heat Exhaustion Signs:
Heavy sweating
Muscle cramps
Fatigue
Weakness
Dizziness
Headache
Fainting
Nausea or vomiting
Dark urine
Cool, moist skin
Heat Stroke Signs:
Dry, hot skin (no sweating)
Rapid, weak pulse
Confusion
Body temperature above 103°F
Seizures
Unconsciousness
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