Beat the Heat

Tips for exercising in warm weather

By Amy Silver, Exercise Physiology Intern, UVA Heart Center

After all the rain and cold weather, it is exciting to go outside and finally enjoy warmer days. However, it is important to be active in the heat safely. Let these tips be your guide for enjoying summer—while avoiding heat-related illnesses.

Exercise in the morning or early evening, preferably before 10 a.m. and after 4:30 p.m. to avoid the hottest part of the day and reduce the risk of heat-related illnesses. 

Stay hydrated. Drink ample amounts of water before, during and after exercising outside. Drink two 8-ounce glasses of water before you workout, 8 ounces every 15 minutes during the workout, and to continue drinking water afterwards. Drink water before you feel the need to. If you are thirsty then you are already dehydrated. If your exercise exceeds one hour in the heat, consider a sports drink to replace electrolytes and water loss.

Wear appropriate clothing, preferably loose-fitting cotton or sweat-wicking fabrics. Sweat-wicking fabrics pull sweat away from the body, which in turn helps the body cool and keep you drier. The clothing should also be light in color to help reflect the sun’s rays away from your body, keeping you cooler. 

Wear a hat and apply sunscreen (preferably sweat/water resistant sunscreen) to protect your skin from the sun’s damaging rays. 

Take it slow or stay inside. If you are not used to exercising outside, start out gradually. It will take your body a little while to adjust to the heat. Start out slow with a longer warm up and then gradually increase the intensity, as you feel more comfortable. If it is too hot or too humid, do not exercise outside. Your body cools itself through perspiration, however, with high humidity levels sweat cannot evaporate as quickly and your body can dangerously over heat. Walking in an air-conditioned indoor mall or UVA’s wellness facility is an excellent alternative environment to beat extreme heat and humidity.

Exercise with a partner. This is a good idea just in case something goes wrong. Working out with a partner is also fun and makes the time go by faster. 

Get heat smart

Here are the signs, symptoms and treatments for heat illnesses.

Heat cramps
Signs and symptoms include: intense pain and muscle contractions that occur during and after exercise. 

Treatment: Discontinue activity, drink a sports drink, and stretch effected muscle groups.  If muscle cramping and contractions progress and continue seek medical attention.

Heat exhaustion
Signs and symptoms include: loss of coordination; dizziness or fainting; profuse sweating or pale skin; headache, nausea, vomiting or diarrhea; stomach/intestinal cramps or persistent muscle cramps. 

Treatment: Cease activity and immediately move to a cool shaded environment.  Elevate feet and slowly consume fluids. If the condition persists or worsens, seek medical attention immediately.

Heat Stroke
Signs and symptoms include: increase in core body temperature (usually above 104°F/40°C); central nervous system dysfunction, including altered consciousness, seizures, confusion, emotional instability, irrational behavior; nausea, vomiting, or diarrhea; headache, dizziness, or weakness; increased heart rate; decreased blood pressure or fast breathing; dehydration; and combativeness. Heat stroke is a serious heat illness that can result in death if it’s not quickly recognized and treated. 

Treatment: Immediately begin whole body cooling by placing cool rags behind neck, under the arm pits, underneath knees, along with immediate medical treatment.

The summer is a time for fun -- be safe, be active and be smart! Before you go outside to exercise, check the current heat index level for the Charlottesville area at www.uvaheatline.com