Staying Hydrated, Working Out During Non-Peak Hours Key
While the temperatures are not very warm right now, hot weather is right around the corner. For people who exercise outside, whether participating in an organized sport or workout on their own, being prepared for those warmer temperatures is vital. Rising temperatures and increased humidity increase the chance of suffering from a heat-related illness.
Exercising in hot weather puts extra stress on the athlete’s body. The combination of exercise along with the warm temperatures raises the body’s core temperature. The body then sends more blood through the circulation system to lower the overall temperature, which means less blood flowing to the body’s muscles. Add in high humidity and it is harder for sweat to evaporate from the skin, pushing the body’s overall temperature even higher.
As the body temperature rises, athletes can suffer from muscle cramps, feeling lightheaded or faint, heat exhaustion and heatstroke. Heat exhaustion can cause nausea, vomiting, headache, fainting, sweating, a body temperature of 104 degrees and cold, clammy skin. When not treated, heat exhaustion can lead to heatstroke. With heatstroke, a person’s body temperature rises above 104 degrees and he can experience the same symptoms of heat exhaustion plus confusion, irritability, fatigue and heart rhythm problems. Left untreated, heat exhaustion can cause organ failure, brain damage and death.
What can athletes do to prevent heat-related illnesses?
- Watch the temperature. Keep an eye on the forecast and if there is a heat advisory or warning, make a change to your exercise routine. Go for your run first thing in the morning or consider going a shorter distance.
- Stay hydrated. Keep drinking water throughout your workout and afterwards to make sure your body has the fluids it needs to deal with the heat.
- Wear loose-fitting, lightweight clothing. This allows air to easily get to your skin, which can help you stay cooler. Tight clothing does just the opposite.
- Take frequent breaks. Whenever heat is a factor, it is important to give your body time to rest so do not forget to take breaks. This would also be a great time to drink more water.
- Go slow. If you do not regularly exercise outdoors during the summer, take it slow the first few times in the heat. Consider shorter, lighter workouts to help your body acclimate to the weather. When football practice begins at the start of August, I usually see athletes who are not used to the heat struggle. If you know practice for a sport starts in August, begin going outside for short runs earlier in the summer so by the time the season starts, your body is prepared.
Anytime you are exercising outdoors and begin to get cramps, feel faint or lightheaded or any of the other symptoms mentioned, tell someone immediately, grab some water and find a cool spot. Admitting that the weather is too much for you is not a sign of weakness. If you continue to push yourself, you can develop more severe problems.
Gary Premo of ThedaCare Orthopedic Care is the licensed athletic trainer at Weyauwega-Fremont High School.
