Beat the Heat
The temperature outside is ratcheting up these days as Summer approaches. In fact I heard on the news that there is a “heat-dome” over much of the country now, just in time for Father’s Day! I am someone that does not like heat. If I am out in it I have to wear quick-dry shirts or plan ahead and make sure to have a change of clothes as I become a sweaty mess. I know I’m not the only on that sweats a lot but I mean…. I sweat A LOT.
After Workout Sweat Angel
As it warms up it is fun and exciting to get outside and start to excise, enjoying nature and the outdoors. It offers more space, new scenery, and fresh air (unless in a big city with poor air quality…). BUT it can come with new risks that climate controlled gyms don’t have. One of those is the cold which I’ve touched on already, but the other extreme can be just as dangerous. It is important to prepare for heat and take precautions when it’s really hot outside to avoid Heat Exhaustion and Heat Stroke.
Beat the Heat!!
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Beat the Heat!! 〰️
Heat Exhaustion- Typically this will be when an athlete has an elevated core body temperature around 104F and cannot continue. They have ‘tapped out’ and have to rest. Technically the persons body temperature doesn’t have to be elevated to have heat exhaustion but is suffering from dehydration and fatigue. It is important to recognize this in yourself or in other athletes and get to a cool environment. Oral hydration usually will help replenish fluids and provide some cooling to the individual.
Heat Stroke- So many will use these two terms synonymously but they are different. Similar to heat exhaustion, the person’s core body temperature is elevated to 104F. In this case the body temperature is always elevated. At that temperature the body does not operate well and has lost a lot of water, causing the person to exhibit symptoms altering cognitive function. Other organ systems can be affected as well such as the kidneys. This heat illness, if not treated quickly, can result in death. It is always heartbreaking to here about an athlete collapsing on the field when playing in the heat. If the event has an Ice bath these athletes will be put in them to cool off and be sent off to the Emergency Room for further care.
Maquoketa Caves Park
I like to go where there is more shade on the hotter days and take water… plenty of water!
Living in the Midwest we love to say, “It’s not the heat that will get you, it’s the humidity”, and that holds some merit. It can make it so sweat doesn’t evaporate easily, wrapping you in a warm wet blanket and inhibiting the cooling function it typically provides. That is why to avoid these issues for events, administrators will plan the event in the mornings when it is cool, like the Ironman Race that just occurred in Des Moines. Who wouldn’t want to dive into a cold lake at 4:30 to 5:30 AM to start their day?! If someone is traveling to a warmer climate zone for an event, arriving early can help with acclimation which usually takes about 10-14 days. If the heat index on the day of event is greater than or equal to 104F (heat and humidity) then typically there is consideration to cancel the event.
Other ways to protect yourself is to wear plenty of sunscreen. Water based lotions will lessen the risk of overheating and wearing loose fitting clothing (some of which have SPF protection). Kids can be more susceptible to heat related illness than adults due to their smaller bodies but larger relative surface area. They are don’t produce sweat as efficiently so it is really important to monitor them and keep them hydrated and take breaks!
Getting the workout in the morning or Evening can often avoid the heat
Working out and playing outside can be lots of fun and beneficial to health, but it is important to do so safely!
Keep moving and stay safe!