While it might seem like common sense that hot weather stresses our bodies, even more if there is high humidity. If we don’t take precautions it can be dangerous and even lethal to over work our bodies in the heat.
Despite this feeling like common sense the number of deaths related to participating in sports during high heat has doubled in the US since 1975 (National Institutes of Health). The US CDC reported that about 650 people die from extreme heat every year.
If you are planning on any kind of outside activity in extreme heat keep the following in mind.
Consider the time of day. Generally speaking, between 10am-3pm is going to be the hottest part of the day and intense activity should be avoided during this time.
Knowing your risk level is important as well, things like diabetes, heart disease, high blood pressure or medication restrictions may make one at higher risk for heat related injury or death.
Your body may need to get used to the heat, so if transitioning to working out in the heat you may want to make your workouts less intense and shorter and build back up to your normal.
Keep hydrated! This doesn’t mean just drinking water but also consuming high water content foods before or after your workout.
Know the symptoms of heat distress like nausea, vomiting, cramps, weakness, or fatigue. Use the body system, have an activity partner and watch out of each other.