Exercising In This Heat!

The weather in Wisconsin has been brutal over the last few weeks with temperatures over 90 degrees and humidity reaching levels we don’t even care to acknowledge. However, it’s finally summer and we want nothing more then to be outside! Golf, pick-up basketball, family barbeque's and all the other great summer activities are just calling us and we can’t ignore them. After all, we don’t get a lot of summer around here and before we know it old man winter will come calling once again. So, to make the most out of our summers and the fitness we love to practice outdoors, keep a few things in mind.

What Does Heat Do To Your Body?


Just standing outside in this heat causes our body temperature to go up, and as our core temperature rises our body tries to cool itself by taking away blood from our muscles and circulating it through our skin. Less blood in the muscles (which you are using during exercise) elevates your heart rate even more, increasing your body temperature. We also start sweating, which is our body’s natural way of cooling down. The kicker is humidity actually keeps the sweat from evaporating off of our bodies, which is our natural way of keeping cool. More sweat on the body and less blood in the muscles = higher core temperature = heat related illnesses.


What are Heat Related Illnesses?

Heat Cramp: Your muscles cramp up during exercise because you have dehydrated as you’ve sweated all the water, salt and electrolytes out of your body.

Heat Edema: Your extremities swell in hot weather if you sit or stand still for a long time (by the pool, for example…so dive in!)

Heat Syncope: You faint as your blood pressure lowers. The high temperatures actually cause your blood vessels to expand causing low blood pressure, forcing fluids to your legs and not to the rest of your body.

Heat Exhaustion: Occurs when people exercise and don’t refill their body with the correct fluids. You feel worn out, extremely tired and very thirsty.

Heat Stroke: Body fails to regulate it’s own temperature, raising core temperature to 105 degrees or higher. The skin is dry to the touch as you have lost your fluids. This is a medical emergency, and 911 should be called immediately.


How Do You Avoid Heat Related Issues?

First and foremost keep your body cool at all times, and follow these basics:

1.) Go Slow: Don’t assume you can exercise at the same intensity indoors as you can outdoors. Start at half speed and work your way up to your potential. Also, if you take any medication be sure to ask your doctor if there are additional needs in the extreme heat.

2.) Drink lots and lots of fluids: You lose fluids very quickly in the extreme heat whether you’re playing 18 holes or training for a distance run. The basic rule is to never be thirsty. Once you feel thirsty you are already dehydrated and at risk. Rehydrate constantly, and if you are going to be outside for longer then 1 hour be sure to drink a sports drink as well as water to get your electrolytes and salts back into your body.

3.) Dress the part: Be sure to where lose fitting and light clothing. Staying away from cotton and wearing a “dry-fit” or “wicking” material meant for athletic events is a great idea as these materials help rid your body of sweat. Cotton soaks up the sweat and keeps it on your body making it more difficult to rid your body of any sweat.

4.) Don’t exercise at lunch: The heat is at it’s worst during the middle of the day, so if you are used to those walking lunches consider waiting until after work or heading outside before breakfast.

5.) Wear sunscreen: You may not feel it right away, but if the sun is out and your skin is exposed you will most likely suffer sunburn. The extreme heat isn’t the best time to focus on your tan, so keep yourself protected!

How Do I Know When To Quit?

Keep all of these warning signs in the back of your head as we head into August. If any of these situations pertain to you call it quits for the day and enjoy your air conditioning.
1.) Weakness
2.) Muscle Cramps
3.) Headaches
4.) Dizziness
5.) Vomiting
6.) Increased Heart Rate

At The End Of The Day…


Fitness is supposed to by fun, and leading a life of vitality and health is well worth the effort. Exercise in any form will increase your energy and general health while decreasing your chances of cardiovascular disease and injuries. However, when the heat gets out of control it’s never a bad idea to take some time off and jump back into your routine the next day. Most people taking part in an exercise program enjoy working hard and pushing themselves just to see how far they can go, but if you ever feel any of the issues listed above take those signs seriously. Always listen to your body, chances are it knows what it’s talking about!