Exercising Caution During a Heat Wave

Finally, summer is about to arrive.

The National Weather Service reports that temps in Laguna Niguel will be on the rise over the next few days, climbing into the high 80s.

If you plan to continue with your daily exercise routine, there are a few precautions you need to take.

According to the Centers for Disease Control and Prevention (CDC), heat-related deaths and illness are preventable, yet annually many people succumb to extreme heat. Though the elderly and ill are at great risk from the heat, so are healthy young people because, they do not recognize the dangers of exercising in hot weather―especially hot, humid weather.

People suffer heat-related illness when their bodies are unable to compensate and properly cool themselves. The body normally cools itself by sweating. When the humidity is high, sweat does not evaporate as quickly, preventing the body from releasing heat quickly. Other conditions related to heat-related risk include age, obesity, fever, dehydration heart disease, mental illness, poor circulation, sunburn and prescription drug and alcohol use.

The CDC advises you to:

• Stay hydrated. Before exercise, drink 8 ounces of water 30 minutes before your workout. During exercise, drink 3 to 6 ounces of water every 15 minutes. After exercise, drink 8 to 16 ounces of water within 30 minutes of your workout.
• Dress appropriately. Wear lightweight, moisture-wicking or loose-fitting clothing that allows the sweat to evaporate from your skin. Choose lighter colors because they won't absorb as much heat from the sun, and wear a hat or a visor to keep the sun out of your eyes. To keep your feet dry, choose lightweight cotton socks.
• Watch your heart rate. When training in the heat, you don’t need to work as hard to elevate your heart rate. Closely monitor your heart rate during outdoor exercise; adjust your pace accordingly.
• Avoid the hot zone. Avoid exercising outdoors between 10 a.m. and 3 p.m., which is typically the hottest part of the day. Early morning or late evening may offer cooler temperatures. If you exercise during the hot zone, consider scaling back on the duration and intensity, and find an area that offers shade (parks, trails, etc.).
• Take it indoors. Exercising indoors at the local YMCA, workout center or gym provides protection from the heat.

Finally, recognize the symptoms of heat-related illness, including fatigue, headache, muscle aches and cramps, dizziness, nausea, vomiting, extreme thirst, weakness, feeling faint, shortness of breath and rapid heart rate.