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Beat the Heat
Drinking enough fluids, whether it be water or a sports drink, is important for exercising in hot or humid weather. Maintenance of body fluids is essential to maintaining proper body temperature. If you let your body become dehydrated, you'll find it much more difficult to perform the lightest of workouts. Don't wait until you're thirsty to start replenishing those fluids. Most likely your body is on its way to becoming severely dehydrated.
The following steps will help protect yourself from the onset of heat illness:
1 Hydration
Fluid replenishment before, during and after exercise is important to avoid progressive dehydration. Strive to drink 6 to 8 ounces of fluid every 15 to 20 minutes during exercise.
You can also replace your fluids through food. Foods that are high in water content can also be part of your daily fluid intake. For example, lettuce is 95 percent water, carrots are 88 percent water, watermelon is 85 percent water and pasta is 67 percent water. Foods that are high in water content are also a great way to increase your intake of fruits and vegetables.
2 Exercise Intensity
You should probably reduce the intensity of your workout, especially the first few times you are exposed to higher temperatures.
Heat Sensation Risk of Heat Injury
90-105 degrees F Possibility of heat cramps
105-130 degrees F Heat cramps or heat exhaustion likely
Heat stroke possible
130 + degrees F Heat stroke a definite risk
3 Temperature
Use the heat stress index table to determine the risk of exercising at various combinations of temperature and humidity. While at 90 degrees F outdoor temperature is relatively safe at 10 percent humidity, the heat stress of 90 degrees F at 50 percent humidity is the equivalent of 96 degrees F. When the heat stress index rises above 90 degrees F, you might want to consider postponing your exercise outside until later in the day or by working out early in the morning.
HEAT INDEX CHART
4 Fitness
Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively.
The acclimatization process can be completed in seven to 14 days of repeated heat exposure. You should still continue to drink fluids before, during and after exercise though.
5 Clothing
Minimal clothing should be worn to provide greater skin surface area for heat dissipation. Clothing should be lightweight, loose fitting, light colored to reflect the sun's rays, and a material that absorbs water such as cotton.
6 Rest
Know when to say "no" to exercise. Using common sense is your best bet for preventing heat stress.
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