How to Avoid Heat Stress While Exercising

Exercise and heat are a tricky combination. Overheating can make you sick or even be lethal, but there are steps you can take to reduce the chance of getting heat stress.

Difficulty: Easy

Instructions

Things You'll Need:

• Aerobic/fitness Shoes
• Athletic Headbands
• Athletic Socks
• Running Shoes
• Sports Apparel & Shoes
• Sports Bras
• Sunglasses
• High-energy Snacks
• Snack Foods
• Sunscreen
• Health Club Memberships
• Exercise Equipments
• Exercise Mats
• Exercise Towels
• Hydration System Reservoirs
• Hydration System Tube Cleaning Kit
• Sports Drinks
• Water Bottles
• Sports drinks

1. Drink lots and lots of water. Drink water before, during and after you exercise. For every 15 minutes you exercise, drink at least 8 oz. of water.

2. Decrease the intensity of your exercise.

3. Plan to exercise early in the morning or late in the evening. Or, if possible, take your training indoors.

4. Give your body time to acclimate to higher temperatures. Plan on shorter and easier workouts for at least two weeks.

5. Wear loose, light-colored and lightweight clothing.

6. Maximize skin exposure to aid in evaporation. Don't forget to apply sunscreen.

7. Cover your head. Wear a loose, billed hat and pour water over your head periodically.

8. Change your plan to achieve a personal best that day.

9. Plan your hydration. If you're going for a long run or taking a particularly hard class the next day, drink lots of water the day and night before.

10. Listen to your body. The first stages of heat stress are muscle cramps, nausea, headaches, goose bumps on the upper body and unsteady footing. Stop exercising if you experience any of these symptoms.

Tips & Warnings

• Keep an eye on your urine - if it's clear, you're properly hydrated; if it's yellow, drink lots more water.
• Avoid excessive use of caffeine or alcohol - both are dehydrating.
• If you feel thirsty, you're already dehydrated, so don't let thirst be an indicator of when to drink water.
• Heat stress is sneaky and athletes tend to think they can train through it. Don't try.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity.
• This information is not intended as a substitute for professional medical advice or treatment.

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[jull14]

on 7/15/2009 Very interesting article and full of important information. Thank you for sharing this information with us.

[katia]

on 2/20/2007 Doing exercise is important,but not having enough water while exercising is the worst thing to do.
On the other hand, wearing too many clothes isn't good either.

So drinking water and wearing light clothes are the keys to successful workout routines.

on 7/31/2006 I play tennis weekly, no matter the temperature. Also, I live in Texas, and it's been hot this summer! Just yesterday I was on the court actively for four hours straight. Keeping your body hydrated and energized is a delicate balance.

First, don't go overboard if you're just starting out. You won't know your own body's warning signs if it's your first time out, so be careful! If possible, exercise early in the morning, before it gets too hot.

If you know you're going to be exercising in the heat, start hydrating your body early! The best thing to do is to start hydrating the day before. Most people don't drink enough water to begin with, so start early, and have plenty. Don't worry, you'll sweat it all out in your workout.

Next, be sure to have plenty of carbs and protein. The carbs will give your body the energy it needs to stay active. Protein will help your body to rebuild itself after the workout has begun in earnest. Start having your carbs the morning of your workout. This will get you going quickly, as well as giving you energy throughout the day. After your workout is done, immediately have plenty of electrolytes (think Powerade or Gatorade,) as well as protein. Try not to have too many carbs, as this will make it difficult for your body to unwind after the workout.

If possible, find a way to keep your body cool. I use a rag soaked in icy water, tied around my neck. This helps to keep my skin temperature down. My tennis opponents notice a difference toward the end of the workout. When it's 100 degrees outside, after two hours of running back and forth on the court, I still have lots of energy. I've had my carbs, plenty of water and electrolytes, and have been keeping my body temperature down. In 100+ degree heat, it is imperative that you find a way to stay cool.

Most importantly, listen to your body! During your workout, continue to drink electrolytes, or at least water. If you realize you're not sweating, take a break and start drinking. If your body isn't hydrated properly, you'll stop sweating, and your skin may begin to feel clammy. You'll overheat, your muscles may begin to cramp, and eventually you could collapse.

Summary:

Be very careful when exercising in the heat. Hydrate early and constantly. Stay cool if possible. Have plenty of carbs especially, and protein as well. Above all, stay within your limits. Start slow, and know yourself.

on 11/22/2005 Although we hear a lot about hydration, recent studies show that the risk of overhydration is far more dangerous than dehydration. Overhydration can dilute your blood and result in possible death, as occurred in last year's Boston marathon.