It's Hot, Workout Smart!

EXERCISE IN THE HEAT AND HUMIDITY

If you are anything like me you love any type of activity outdoors and in the sun. I look forward to getting outside every day and jumping on my bike or strapping on some rollerblades or even just going on a hike as long as I am outside. With all the benefits that summertime brings we should all take special precautions while enjoying the sun because of heat-stress risks. We all need to be aware of what to do pre, post and during exercise in hot and humid conditions. Make sure you know the signs of heat exhaustion and heat stroke as they are both deadly and can kill you. When it’s as hot and humid as this summer has been remember to slow down, you are not wolverine.

We are working out to improve our health and fitness levels, not to make ourselves worse. Never assume that the harder and more suffering you endure in the heat and humidity is a good thing. Don’t cut back on your water intake because it’s not going to make you any stronger.

Factors affecting your risk for heat illness
Hydration: Our bodies must be able to freely perspire to benefit from the cooling effect of evaporation. If you think you are dehydrated you more then likely are already. Dehydration is dangerous period.

Metabolic rate: The more intense we exercise, the higher our core body temperature. Short spurts of exercise in the heat are much less risky than long duration exercises. One measure of metabolism is heat (calories) expended

Humidity: Our built in cooling systems that produce sweat are reduced due to quicker evaporation rates caused by humidity.

Clothing: Our bodies need to radiate heat from our skin surface so our clothes must not prevent our heat loss mechanism.

Fitness Level: Unfit, and children, will not be ready or able to affect the cooling mechanism of adequate perspiration.

Medical Risks: General effects of aging. Factors including diabetes or blood vessel disease, illnesses causing dehydration from vomiting or diarrhoea and even alcohol or other drug abuse can cause serious issues in the heat.

Understanding Humidity and how it affects your body

Humidity is the amount of moisture in the air. Humidity is of particular concern to aerobic exercisers whose primary cooling mechanism is perspiration evaporating. It's the evaporation of that perspiration that causes some cooling effect, not the process of perspiring itself. In other words, in water-vapour-saturated air (high humidity), there is no evaporation of perspiration, and therefore, our principle cooling mechanism is not functioning for us.

The bottom line here is if you have the availability to work out indoors on days like today when its 50 degrees outside do it. If you choose to be outdoors, remember to drink plenty and I meant plenty of water, wear light clothing and only do short bursts of exercise to keep your self from running into many problems that can kill you.

Be safe, stay hydrated and enjoy your workouts.
JJ Confalone