How to stay safe while exercising in the heat

Author: RecSports

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It's summertime and this means increased temperatures! It's important to stay safe while exercising in the heat.

Did you know?

  • Muscles produce heat when we move 
  • Sweat is the body’s way of removing the heat that builds up inside our bodies 
  • When humidity levels are high our sweat can’t evaporate into the environment, so our body begins to overheat which can lead to serious and even life threatening heat injury

Signs of heat stress from the American College of Sports Medicine

  • Higher than normal heart rate during exercise
  • Very rapid breathing
  • Heavy sweating followed by a decrease in sweating
  • Confusion, dizziness, or disorientation
  • Pale skin
  • Extreme thirst or dehydration

Treatments for heat stress

  1. Stop exercising!
  2. Move to a shaded area or into an air conditioned area
  3. Remove excess clothing or equipment 
  4. Drink cold liquids
  5. Sit in front of a fan
  6. Put a cold towel around your neck
  7. Get into a tub filled with cool water
  8. Call emergency services immediately if you have difficulty breathing, concentrating or if symptoms persist

How to prevent heat injuries

  1. Reduce exercise intensity and workout length
  2. Hydrate before, during, and after exercise
  3. When temperature is above 80 and humidity is >75%, exercise indoors
  4. Exercise during cooler times of the day
  5. Wear loose fitting, lightweight, moisture wicking clothing

Source: American College of Sports Medicine