Exercising in the Heat

Continued...

Tips for Exercising in the Heat

1. Allow yourself seven to 14 days to acclimatize if you are in a new environment. Reduce the intensity of your exercise to 60 percent of the usual effort, and increase it slowly over a two-week period.

2. Cut your distance in half and run it twice. This way, if you start to feel the symptoms of heat illness you won't be as far from home.

3. Drink plenty of fluids. Clear urine and a full bladder every two or three hours indicate adequate hydration.

4. Avoid caffeine and alcohol, which act as diuretics and cause dehydration.

5. Drink as much water as you can before your workout, and try to drink 5 to 10 ounces of cool water every 15 minutes during exercise. Cool water leaves the stomach faster and will help reduce your internal temperature.

6. Weigh yourself before and after your workout. The weight loss is fluid loss and you should replace it before your next workout by drinking plenty of water.

7. Exercise in the morning or evening when it's cooler.

8. Pay attention to the heat index - the combination of heat and humidity together.

9. Run on cool surfaces such as grass. Even white concrete is better than black pavement.

10. Avoid retaining heat by wearing light-colored clothing of a natural or synthetic fiber designed to aid in heat loss. If bicycling, wear protective headgear that allows airflow to cool the large vascular supply to the scalp. Ice or a cold pack can be placed at your groin, wrist or armpit and cool you - don't wipe it off.

11. If you start to feel the effects of the heat illness, stop your workout, seek shade and start drinking fluids.

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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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
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Emergency!
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Sexual Health
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Eating Disorders
Alcohol & Other Drugs
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