What You Should Know About Exercising in the Heat

While summer is a time to be outdoors and enjoy the warm weather, it also is a time to take extra precaution when attempting to exercise. As a medical provider and having worked in an emergency room setting, I have seen many people being treated during the summer months for heat illnesses that are easily preventable.

While exercising during hot or humid environments your body may become overheated. Problems such as heat cramps, heat exhaustion, or heatstroke may occur. During any exercise routine your body naturally produces heat and your temperature rises and in addition if this is done during the summer months these temperatures will rise even higher. Normally your body has natural ways of cooling itself. One of which is by sweating, this is done in such a way that when the sweat evaporates, it will cool your skin. However, when the temperature is too hot, sweating may no longer be able to cool your body enough from rising to dangerous levels. This will then lead to dehydration and can lead to a heat illness.

Symptoms of a Heat Illness:

As the body temperature starts to rise and it gets hotter, the more difficult it is to cool down. At first you may become dehydrated and develop what is called heat cramps.

Symptoms of heat cramps will include cramping or spasms of muscles during or after exercise. If not treated this symptoms may worsen and become more severe. Eventually it can develop into more serious heat illnesses such as heat exhaustion or heatstroke which means that the body temperature is usually at or above 104 degrees Fahrenheit

Symptoms of heat exhaustion may include dizziness, weakness, nausea, vomiting, muscle aches, headaches and increased sweating. More serious symptoms for heatstroke would be confusion, disorientation, agitation and no sweating as opposed to heat exhaustion. These more serious symptoms can then lead to seizures, coma and injury to the body organs.

Treatment for Heat Illnesses:

Heat cramps can easily be treated by lots of fluids, softly massaging and stretching the cramped area. Sometimes these symptoms can be relieved more rapidly by drinking a sports drink which contains salt and other electrolytes.

Heat exhaustion and heatstroke which are much more serious complications need immediate attention. The individual must be removed from the heat and attempts to immediately cool the body down should be done. And at this point an emergent 911 referral should be made. Moist towels or a spray bottle can be used to attempt in cooling down the body. Surrounding the individual with ice or wet sheets especially to the forehead, axilla, back of the neck and groin would be preferable. If the person is able to drink have them take in fluids, however if they are not able to drink then at that point a medical personnel will have to administer fluids intravenously. It is important to know that cooling treatments should be stopped when the temperature reaches about 102 degrees Fahrenheit as to prevent hypothermia. These individuals need to be monitored by having frequent vital signs done and for possible treatment of shock or coma.

Prevention of Heat illnesses:

It is very important to gradually start exercising in the heat. In hot or humid conditions exercise should be done early in the morning or later in the evening. Most importantly is to drink a lot of fluid and avoid dehydration. This can be attained by at least 2 cups of water 30 minutes prior to exercising and while exercising drink at least a cup of water every 20 minutes. If exercising for more than 1 hour a sports drink may be more useful as it contains salt and potassium which is lost during the sweating process. Avoiding fluids that contain caffeine or alcohol is especially beneficial as they will cause your body to lose more fluid through urination. Always wear comfortable clothing and preferably light colored clothes as to prevent any further heat absorption.

If any symptoms develop during exercising in the heat...stop exercising immediately and get medical attention right away!

Resources:
http://www.emedicine.com/emerg/TOPIC236.HTM