Tips for Exercising in the Heat

Scott Labrum

What you should do:
1. Drink plenty of fluids. It’s extremely important to stay hydrated. If you’re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferable water). Also, drink 15 to 20 minutes before beginning your workout and every 15 minutes throughout the exercise.

2. Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.

3. Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.

4. Wear sunscreen. Even if you exercise early in the morning or late in the evening, the sun can reach you and you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.

What you should not do:
1. Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.

2. Don’t adapt the “no pain, no gain” motto. Ignoring your body’s signals could be dangerous. Heat related illnesses come with warning signs.

Be sure to learn how to recognize them and what actions to take.

3. Don’t forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.

4. Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.

5. If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.

6. Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don’t spend the season cooped up, get out there and have some fun. (Labrum is with ProRehab Physical Therapy in Castle Dale.)

Wildfires Trigger Health Advisory

Due to hot, dry weather, Utah has become a tinderbox and has already had a record breaking fire season and the season has just begun. The American Lung Association has guidance on how to stay safe and healthy during this season, especially for the nearly one million residents who suffer from severe respiratory conditions.

Smoke can trigger health problems in children; the elderly; and people who suffer from asthma, emphysema, and other lung and heart diseases.

The effects from breathing smoke range from eye and respiratory tract irritation to more serious effects including reduced lung function, bronchitis, worsening of asthma and premature death.
The American Lung Association advises people to take the following steps to stay healthy during fire season:

• Be Prepared. People with asthma and other respiratory problems should be sure to have at least five-day supply of medications on hand at all times through the summer. Use your peak flow meter if prescribed. Do not hesitate to take your medication, and avail yourself of the full spectrum of medications your doctor has prescribed to you.

• Stay inside with the windows and doors shut. Keep doors, windows and fireplace dampers shut and preferably with clean air circulating through air conditioners and/or air cleaners and purifiers.

• Reduce or avoid physical activity. Activities that increase the rate of breathing or deepness of breaths need to be avoided. Also avoid activities that stir up more particles like vacuuming and mowing.

• Set air conditioners to recycle mode. Make sure any air conditioning units are set to re-circulate, to prevent smoke-laden air from re-entering the home or car.

• Avoid wearing dust masks. Wearing a dust mask, wet or dry bandana or surgical mask is not effective to reduce smoke. In order for a mask to work, it must filter fine particles such as a HEPA filer. These are difficult to wear and are easily worn improperly and can interfere with breathing.

• Drink plenty of water. Stay hydrated-dryness can increase breathing discomfort. Breathing through a warm, wet washcloth can also help relieve dryness.

• Leave the area. The most effective course may be to relocate temporarily while the area is affected by smoke.

Contact you physician if: You are experiencing chest tightness, chest pain, shortness of breath, sudden or overwhelming fatigue or if you’re pulmonary symptoms are not relieved by the usual medicines. Other symptoms include: wheezing, difficultly taking a full breath, light headedness, dizziness, or persistent cough. (Information provided by Nancy Craig RN, Community Nursing Services)