The Nurturing Well by: Jill Starbuck
With summer officially here, we will see some of the hottest days of the year in the next few months. The heat brings with it great opportunities for fun summer events, especially those involving water. It also provides some great outdoor exercise options such as triathlons, kayaking, swim meets, marathons, and much more. However, the heat is also something to be taken seriously. It is the number one weather-related killer, killing more than 1,000 people each year in the United States. Therefore, while enjoying outdoor exercises and activities, be aware of the risks.
Review the following tips to help you stay safe in summer heat.
1. Hydrate. This cannot be emphasized enough. When the heat index is high, the opportunity for dehydration increases faster than you realize. Typically, your body will require more hydration on days of extreme heat. Therefore, you should drink early and often. You can also use water to cool yourself down by pouring it on your head.
2. Slow down. While you may be a fit person, you should slow down your pace when exercising in extreme heat. The harder and faster you work out, the more heat your body produces. This means that if you have an event on a hot day, don’t use that particular day to reach a personal record. It’s not worth it.
3. Lighten up. Wear lightweight, breathable clothing with wicking material to keep yourself cool. Aim for lighter colors that don’t absorb the sun’s rays. Wear breathable hats to avoid burning the scalp. Protect your skin with sunscreen, and wear sunglasses to protect your eyes from harmful rays.
4. Time it appropriately. Avoid exercising in the heat of the day. Instead, aim for early or late workouts.
5. Know the warning signs. Educate yourself on heat-related warning signs such as weakness, profuse sweating, muscle cramps, headache, nausea, vomiting, lack of sweating, dizziness, and more. Heat exhaustion, heat stroke, and heat cramps are real complications.
Follow these precautions and you can eventually acclimate to hotter weather conditions. However, it takes time to adjust. So, when in doubt, take your exercise indoors. Extreme weather doesn’t last forever.
Jill Starbuck has 20 years of experience as a business writer, editor, and market research analyst. She is a certified health coach through the Integrative Institute of Nutrition and a certified running coach through the Road Runners Club of America. She is also the co-owner of a running business. She can be reached at jillstarbuck@hotmail.com.
