Warmer weather can mean spending more time outdoors biking, swimming, gardening, and much more. While getting active outside can have its benefits, it should be taken with precaution. Because of the increased heat, the body loses fluids faster and can more rapidly become dehydrated. Being aware of the signs of dehydration, and taking steps to being safe outdoors can help eliminate any dangerous side effects.
Exercise physiologist Jamie Roberts explains how the body is typically warmer than the environment. However, when the summer heat starts to rise, the body responds by sweating, a physiological cooling mechanism. When the body is sweating it starts to lose fluids, which can lead to dehydration if those fluids aren’t being replaced and we aren’t drinking enough water. In serious cases, dehydration can lead to heat exhaustion and heat stroke. Roberts gives these warning signs to be aware of when exercising outside:
• General fatigue and weakness
• Nausea
• Dizziness
• Muscle cramps
• Increase in body temperature
In order to avoid these dangerous side effects, Roberts gives eight easy steps of staying safe in the summer heat.
1. Acclimate yourself. Expose yourself regularly, but slowly.
2. Stay hydrated. Drink about 20 ounces of water before exercise, large gulps every 15-20 minutes during exercise, and at least 8 ounces after exercise.
3. Slow down. Don’t expect to set records in 100 degree heat.
4. Wear light clothing. Lightweight fabric that is of light color is ideal for warm temperatures.
5. Exercise early in the morning or evening. This is the time of day when it is the coolest outside.
6. Think about your previous day’s exercise. If you were not hydrated properly yesterday, this could affect today’s exercise.
7. Find shade. Try not to be in direct sunlight at all times.
8. Consult your doctor. Some medications can intensify the sun’s effect.
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