DEAR MAYO CLINIC: I like to be open air. I take pleasure in operating, climbing and swimming. Often in the summertime, I take my household tenting, and we go kayaking, canoeing and do different actions. With the temperatures anticipated to be above common this summer season, what recommendation do you might have for ensuring we keep away from points whereas being energetic outdoors?
ANSWER: It is nice that you’re devoted to staying wholesome by means of train, and being open air actually is a bonus. Being energetic in any respect ages is really helpful for all sufferers to enhance total well being. While some folks lose the motivation to train when it’s scorching outdoors, others take pleasure in actions that solely heat climate can convey.
Hot climate, nonetheless, can put additional stress in your physique. If you aren’t cautious, you’ll be able to threat severe sickness due to the air temperature, humidity and infrequently lack of hydration. It is vital to take additional precautions whatever the out of doors actions you select.
You ought to:
Watch the temperature: Pay consideration to climate forecasts and warmth alerts. Know what the temperature is anticipated to be at some point of your deliberate out of doors exercise. In operating occasions, there are flag warnings that correspond to the diploma of warmth and humidity. For instance, a yellow flag requires cautious monitoring, and races are canceled in black flag situations.
Get acclimated to the climate: If you’re used to exercising indoors or in cooler climate, take it simple at first once you train within the warmth. It can take a minimum of one to 2 weeks to adapt to the warmth. As your physique adapts to the warmth over time, regularly improve the size and depth of your exercises.
Know your health degree: If you aren’t as match as you prefer to or are new to train, be additional cautious when figuring out within the warmth. Your physique might have a decrease tolerance to the warmth. Reduce your train depth and take frequent breaks.
Drink loads of fluids: Dehydration is a key consider warmth sickness. Help your physique sweat and funky down by staying well-hydrated with water. Do not wait till you’re thirsty to drink fluids. If you intend to train intensely, think about a sports activities drink and water. Sports drinks can substitute the sodium, chloride and potassium you lose by means of sweating. Avoid drinks with extreme sugar and alcoholic drinks as a result of they will promote fluid loss.
Dress appropriately: Lightweight, loose-fitting clothes helps sweat evaporate and retains you cooler. Avoid darkish colours that may soak up warmth. If attainable, put on a light-colored, wide-brimmed hat.
Avoid noon solar: In hotter climate months, it’s best to train within the morning or night, when it’s more likely to be a bit cooler. If attainable, train in shady areas or do a water exercise in a pool.
Wear sunscreen: A sunburn decreases your physique’s potential to chill itself and will increase the chance of pores and skin most cancers. Use a sunscreen with a solar safety issue of a minimum of 50 and reapply typically if you’re in water, sweating or doing vigorous exercise for greater than two hours.
Have a backup plan: If you’re involved in regards to the warmth or humidity, keep indoors. Work out on the gymnasium, stroll laps contained in the mall or climb stairs inside an air-conditioned constructing.
Understand your medical dangers: Certain medical situations or drugs can improve your threat of a heat-related sickness. If you intend to train within the warmth, speak to your well being care skilled about precautions.
Pay consideration to your physique and its temperature: You need to be conscious of your physique to cut back the chance of great heat-related situations, together with heatstroke — when your physique temperature is larger than 104 F. Signs and signs of heat-related sickness fluctuate however might embrace muscle cramps, nausea or vomiting, fainting, dizziness or headache, extreme sweating, low blood strain, and imaginative and prescient issues.
Heat-related sicknesses are largely preventable: If you start to expertise any points, cease exercising instantly and get out of the warmth. It is crucial to decrease your physique temperature and hydrate instantly. You might place cool, moist towels or ice packs in your neck, brow and below your arms; spray your self with water from a hose or bathe; or sit in a bathtub crammed with chilly water. Drink fluids, similar to water or a sports activities drink. If you don’t really feel higher inside about 20 minutes, search emergency medical care.
Lastly, when you’ve got another well being points, it’s advisable to speak together with your main well being supplier earlier than returning to vigorous exercise.