3 minute read
dress appropriately
wearing light, sweat-wicking and breathable clothing will help you stay as cool as possible while you exercise — dark coloured or heavy clothing will only make you hotter. you also want clothing loose enough to let the sweat evaporate and keep you cool. depending on the time of day or location of the workout, wearing bright colours is also a good idea to make sure you are visible to traffic.
hydrate
staying hydrated is important at any time, and especially critical in high temperatures — but you have to be drinking the right kinds of fluids. according to
the academy of nutrition and dietetics
, water is the best choice to stay hydrated throughout the day and during a workout. but if you are going to exercise for more than 60 minutes outside and be sweating a lot, sports drinks can help replenish the sodium and electrolytes your body will lose. foods like watermelon, lettuce, tomatoes or grapefruit can also be hydrating.
advertisement
embrace the elements
if you are a runner like me, why not try a run in the rain? maybe not during a torrential downpour, but those light summer rains can make for a refreshing outdoor workout. it will also help you stay cool without getting cold, while avoiding the often brutal sun. bright, waterproof clothing and shoes are also important for rain runs — of course, if you hear thunder or see lightning, find a safe indoor location until the storm passes. and if you are okay with exercising while wet, a cold shower before outdoor activity can also help lower your body temperature.
time it right
the hottest part of the day is generally considered 10am to 3pm, so you may want to consider exercising outside those hours to avoid the most intense heat.
know the warning signs
heat-related illness is serious and can be fatal if the warning signs are ignored. the combination of the exercise itself and the temperature raises your internal body temperature and can result in heat cramps, heat exhaustion or heat stroke.
heat cramps are painful, involuntary muscle spasms that are usually brought on by heavy exercise in hot environments, and are largely due to the loss of fluid and electrolytes. often, taking a rest, drinking an electrolyte sports drink or stretching, eases the discomfort.
advertisement
heat exhaustion is a your body overheating. the signs include heavy sweating, a rapid pulse, nausea, vomiting, weakness, headache, fainting, and cold, clammy skin. heat exhaustion can lead to life-threatening heat stroke if left untreated. some steps you can take to treat heat exhaustion include finding shade, stopping activity and drinking cool water or sports drinks.
heat stroke occurs when your body temperature rises above 40°c (104°f), and is an emergency. some of the signs of heat stroke, beyond a high temperature, include confusion, irritability, headache, heart rhythm problems, nausea, and fatigue. medical attention is necessary to prevent brain damage, organ failure or possibly death. while waiting for help, get into the shade, or indoors, remove excess clothing, and cool the body with anything — ice, cool water, or wet towels.
