Exercising in the Heat

Continued...

Prevention

Exercising in hot weather poses some very complex problems. You must be adequately prepared and informed before you venture out. Do all you can to help your body cool itself through sweat evaporation. Those at greater risk for heat illness are unconditioned people, children, people who are overweight and those who have had a previous heat illness.

It's most important to be well hydrated before and during exercise. Thirst is not an accurate indication of hydration. You are as much as 5-percent dehydrated when you feel thirsty; and researchers have found that even minimal amounts of dehydration (as low as 1 to 2 percent) impair performance and coordination.

Acclimatize yourself to the heat gradually. If the heat overwhelms your body's cooling mechanism, heat illness or hyperthermia is sure to result. The first signs are usually muscle cramps or mild fatigue and headache from dehydration.

At this point, stop exercising, get out of the sun, drink something cool, put cool compresses on your armpits and groin, loosen your clothing and get close to a breeze or fan. If environmental conditions are severe, postpone your exercise until later in the day or workout in an air-conditioned room.

If you must compete in a hot environment, take the time to acclimatize, hyper-hydrate before and during the event, and pace yourself. You may not set your best time, but avoiding heat illness is worth it.

Women respond to heat differently from men and may even handle it better. The average woman has a proportionally larger surface area than the average man and so absorbs more heat than a man would in temperatures above 98 F and dissipates more heat in temperatures below 98 F.

Women have less muscle mass than men and therefore generate less internal heat while exercising. They also sweat more efficiently than men.

Caution: Pregnant women and their developing fetuses are highly susceptible to heat illness and should avoid any type of thermal stress, including hot tubs and saunas, even at the early stages of pregnancy. Avoid overheating at any stage of pregnancy.

Next, Tips for Exercising in the Heat.

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
Nutrition
Exercise
Common Medical Problems
Dental Health
Emergency!
Infectious Disease
Sexual Health
Emotional Well-Being
Eating Disorders
Alcohol & Other Drugs
Environmental Health
Prevention