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| What You Need to Know Before Exercising in the Heat |
What You Need To Know
Before Exercising In the Heat
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 On hot, humid days, sweat evaporation is slowed by the increased moisture in the air. Evaporation of sweat is what helps cool your body. When you do not perspire sufficiently or when evaporation is hindered you may become ill as your body temperature rises too high.
Read more at
familydoctor.org
 If you haven't been sleeping well, you may be more prone to deleterious effects of exercising in the heat.
Having an infection may make you less able to tolerate exercising in hot weather.
www.hss.edu
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Follow these PRECAUTIONS during hot weather:
During your first hot weather workouts, cut
back on your exercise duration or intensity.
Start low and go slow!
Avoid exercising at the hottest times of the
day. Consider an air-conditioned facility on
really hot days.
Drink plenty of fluids! For every 15 minutes you exercise,
drink at least 8 oz. of water.
Monitor your heart rate and slow down if your pulse is
higher than your target zone or if you don't feel good.
Train with other people when it's extra hot. They may
notice if you're in trouble, even if you don't.
Avoid excessive use of caffeine or alcohol - both are
dehydrating.
Cover your head. Wear a loose, billed hat and pour water over your head periodically.
Know the symptoms of heat stress: nausea, dizziness,
headache, chilling, muscle cramps, extreme
breathlessness and a reduction in sweat rate.
Stop exercise, get cool and rehydrate.
www.hss.edu
www.ehow.com/how_6014_avoid-heat-stress.html
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BEWARE if you experience any
of the following signs of hyperthermia:
Painful tightening of muscles in your stomach area, arms,
or legs.
Swelling in your ankles and feet
Sudden dizziness when you are active in the heat
Skin that feels cold and clammy
Rest in a cool place, drink plenty of fluids, and get medical assistance if needed.
www.niapublications.org/agepages/hyperther.asp
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