Written by Emily Kranz, former SDSU Extension Health and Physical Activity Field Specialist
Midwesterners always get excited when the temperatures warm up and daylight gets longer during the fleeting summer months, but there is some extra care required to exercise safely in summertime heat and humidity. The body spends additional energy helping the body to remain cool when exercising in extreme temperatures, so extra precautions are necessary.
Tips to Keep You Safe While Staying Active in Summer Heat
Preparing for Exercise
- Stay properly hydrated. Make sure to pre-hydrate prior to exercise and take water with you when doing outdoor exercise.
- If you are excessively sweating or exercising for longer than an hour, you will also want to replace electrolytes with a sports drink or other electrolyte replacement beverage.
- Children and older adults are especially prone to dehydration, so these groups should take extra care to stay hydrated.
- Wear lightweight, loose-fitting or moisture-wicking clothing. Sun-protective clothing with ultraviolet protection factor (UPF) can also be a great investment.
- Wear proper sunscreen to protect your skin during daylight hours.
- Wear a lightweight hat and sunglasses to protect your face and eyes from the sun.
Planning Your Workout
- Avoid the hottest part of the day, aim for earlier mornings or later evenings to avoid the most-intense sun and heat.
- Reduce exercise intensity or duration; in extreme heat, try to reduce the length of your workout or reduce speed or pace in order to conserve energy.
- If possible, select a route or location that is shaded versus one that is in full sun.
- Be sure to let someone know your plans and check-in upon your return. Take a cell phone or device to make contact in case of emergency.
- Know the signs and symptoms of heat illness and listen to your body.
Signs of Heat Illness
Heat-related illness, including heat exhaustion and heat stroke, can escalate quickly and should be taken seriously. Watch for these signs and symptoms in yourself and others when spending time outdoors in the summer heat.
Heat Exhaustion
If you or someone you are with is experiencing any of these heat exhaustion signs or symptoms, go to a cooler area, loosen clothing, remove excess layers, sip cool water, and seek medical attention if the symptoms fail to improve.
- Dizziness or fainting
- Extreme thirst
- Heavy sweating
- Cool, pale, clammy skin
- Nausea
- Weakness
- Muscle cramps
Heat Stroke
Heat stroke is a life-threatening condition and 911 should be called immediately; while waiting for medical attention, move the person to a cooler area, remove layers of clothing, and cool the body with water or ice.
- Confusion
- Dizziness
- Headache
- Sweating has stopped; dry, hot skin
- May become unconscious
Summary
Staying active is important all year long, just take extra precautions when exercising outdoors in heat and humidity. Be sure to listen to your body and be aware of signs and symptoms of heat-related illness.
Reference
American Heart Association. How to Be Active Safely in Warm Weather.
