Exercising on Hot Days

“Laughter is as good as jogging for our heart, lungs, and brain” - unknown

Exercising in hot weather can be dangerous for your and your dog.

Pets need exercise, but on very hot days it is best to limit walks or exercise to early morning or evening hours when it’s cooler. Hot asphalt and beach sand can burn pet paws. Pets can get sunburned too, and may require sunscreen on their nose and ear tips.

With people, heat exhaustion, heat stroke, and dehydration are real possibilities when the temperature is greater than 70 degrees with humidity of 70% and above. High humidity means sweat doesn't evaporate very well because the air is already saturated with moisture. So you're losing fluids but not cooling down.

1. Stay hydrated. Take a drink every 15 minutes when exercising and consider a sports drink like Gatorade to replace lost salts and electrolytes.

2. Avoid the peak heat between 10am and 3pm.

3. Dress in light, comfortable clothes in light colors

4. Know the symptoms of heat illness: headache, nausea, dizziness, and light-headedness. Stop your fitness workout routine immediately, start replacing fluid, and find shade or spray your body with cool water.
Signs of heat stroke include confusion, rapid pulse, difficultly breathing, and dry skin with no sweat. If you suspect heat stroke, it's important to seek medical attention immediately as this can be a life threatening.

5. Wear sunscreen.

6. Cut yourself a little slack on extra hot days. This is NOT the time to maximize your workout. The good news is that you’ll be burning extra calories just coping with the heat.

7. When the temperature hits 80 with humidity consider moving your workout to an air-conditioned mall or gym. An increase in your body’s core temperature reduces the endurance capacity of your muscles.

8. If you insist on working out outdoors, build up to it slowly with short workouts in the heat for two weeks before your body is ready for the full routine.

9. Train with other people when it’s extra hot. Remember confusion is a symptom of heat stroke so a friend may notice if you’re in trouble, even if you don’t.

Bottom Line

If you live in a city, high heat can also mean poor air quality with ozone or smog. Long term exposure to smog can reduce the immune system's ability to fight off respiratory infections and can damage lung cells.

See Also
http://www.hss.edu/conditions_14593.asp/
www.50plus.com/Health/Fitness/index.cfm?documentID=21577
www.bukisa.com/articles/84831_how-to-exercise-in-hot-weather