We all know that summertime brings about opportunities to participate in many physical activities and sports because the weather is much nicer and daylight hours are extended for several months. Summer is a great time to spend outdoors, to be with family, and to reduce stress and get fit. Although exercising in the summer is most often connected with fun outside, there are definite do’s and don’ts to stay healthy during these warmer months.
First, the Don’ts:
- Don’t exercise between the hours of 10am and 3pm during extreme heat and humidity.
- No matter what time of day, it is best not to exercise outside when temperatures are above 90 degrees. Keep your intensity down when both heat and humidity are elevated.
- Don’t forget to refuel your muscles after playing hard: eat veggies, fruits and whole grains.
- Don’t wait until you are thirsty to drink-keep hydrated during the day and while exercising.
- Don’t keep exercising when you begin to feel weak or tired; know the signs of heat exhaustion and stroke as well as dehydration.
Now, the Do’s:
- Drink water….before, during, and after exercising.
- Exercise before 10am and after 3pm, especially when it is hot outside.
- Wear loose, cotton clothing that is light colored to allows sweat to evaporate.
- Wear sunscreen and a hat; protect your skin.
- Use shady areas outside, exercise facilities, and even malls for exercising when it’s the hottest outside.
Know about Heat Exhaustion, Heat Stroke and Dehydration. Heat Exhaustion and Heat Stroke occur when the body’s temperature overpowers the body’s ability to regulate itself. Heat Stroke is a matter of life and death-it is life threatening.
Heat Exhaustion signs: dizziness, feeling nauseated or faint, excessive sweating
Heat Stroke signs: red-faced, feeling disoriented, sweating has stopped or minimized
Dehydration occurs when the amount of water leaving the body is greater than the amount that is being taken in. Since up to 75% of the body’s weight is water, obviously water makes up the majority of the body; therefore, it is critical to bodily functions. We lose water daily when we breathe, when we sweat to cool the body, when humidified air leaves our body and when we urinate or rid our bodies of waste.
Dehydration occurs most often as a combination of too much water lost and not enough going in. Signs of dehydration range from thirst, dark colored urine, fatigue to nausea, disorientation, muscle fatigue or cramps, increased heart rate, to vomiting, seizures, difficulty breathing and unconsciousness.
Although we know fluid replacement (water) is important especially when exercising; it is often important for endurance athletes to re-hydrate with fluids including electrolytes (sodium, phosphates, calcium, chloride and potassium) for improved bodily functions and enhanced athletic performance. Bottom line: don’t wait until you are thirsty. At this point you are already at or near dehydration. Consume adequate water and/or electrolytes for YOUR body.
Remember, although exercising is important all year long; try to especially enjoy the extended daylight hours of summer along with its warmer weather. Spring and summer are invigorating, but be careful. Know your limits. If you have a desk job inside an air-conditioned building, don’t be a weekend warrior. Begin your summertime workouts slowly, and build yourself up to tolerate the heat and humidity. Better yet, listen to your body. Have fun this summer, and enjoy exercising with your family!
Pitt Partners for Health (PPH) is a community health improvement partnership with representatives from local churches, businesses, communities, the hospital, health department and other human service agencies. The partnership mission is to improve the population health of Pitt County through coalition building and partnership. PPH meets on the 2nd Thursday of each month in community locations throughout the county. If you have questions or for more information, please contact Tiera Beale (tiera.beale@vidanthealth.com)