Stay cool exercising during Summer! Exercising during the summer days can put your body under a lot of stress. Your body temperature increases while exercising and in order to keep cool, large amounts of blood is directed to the skin and leaves less blood for the muscles, which can cause serious injuries.
Heat related illnesses could get worst if left untreated and are caused by being exposed to high temperatures for too long and staying hydrated.
Hot weather isn’t going to stop you from taking your daily jog so here are some precautions to prevent heat strokes and stay cool exercising during summer. Be wary of:
Heat cramps. Painful muscle contractions; may feel firm
Heat syncope. Feeling faint or lightheaded caused by high temperatures. Can also occur standing up too quickly after sitting
Heat exhaustion. Body temperature can raise as high as 104F, and may experience nausea, vomiting, and headaches. If left untreated, this could result to a heatstroke
Heatstroke. The most serious form of heat injury—seek medical attention as soon as possible. Your body stops sweating and can no longer keep the body cool causing body temperature to reach 104F and greater.
Some common symptoms of heat-related illness to be cautious of are:
· Low blood pressure
· Visual problems
· Muscle cramps
If you do experience any of these symptoms, get out of the heat and cool down your body. Drink plenty of fluids and if you don’t feel better after 30 minutes, inquire medical help.
· Quench your thirst. Staying hydrated helps keep your body cool. Sports drinks replace fluids you lose through sweating
· Dress light. Avoid dark colors, which absorbs heat. Wear light colored loose fitting clothing with a protective hat
· Avoid midday. The sun’s UV rays are the strongest during the afternoon. Try to exercise in the early morning or when the sun sets
· Wear sunscreen. Protect yourself from the sun’s harmful UV rays
· Reduce intensity. Take frequent breaks to recharge and reduce impact of workout
The risk of heat related illnesses can be avoided by taking care of your body; listen and know your body’s limits while exercising in the heat.