Heed the Heat During Summer Workouts2013-Jun-29
-- Robert Preidt
SATURDAY, June 29 (HealthDay News) -- People who exercise or
play sports outdoors during the summer need to take steps to avoid
heat injury, especially heat stroke, an expert says.
"Not every case of heat stroke is fatal, but some cases are,"
Stacey Snelling, associate dean of American University's School of
Education, Teaching and Health, said in a university news release.
"Once you have experienced heat stroke, you need to be even more
careful, as you are more susceptible to it because you have ruined
your hypothalamus, the part of your brain that regulates body
She offered some tips for people who are physically active
outdoors during the summer.
- Exercise during the coolest time of the day."Many people
think the evening is the coolest time of day, but actually, it is
early in the morning just before the sun rises. If your schedule
will not accommodate an early morning workout, wait until at least
5 p.m.," Snelling said.
- Choose the right type of clothing."Clothing choice is
important. Wear light colors as they reflect light, and items made
from moisture-wicking material, not cotton, which absorbs sweat and
feels heavy when saturated. Also, wear as little clothing as
possible," Snelling recommended.
- Ease into outdoor summer activity."Acclimatization is how
our bodies gradually adjust to the heat. Take it slow the first
couple of weeks, gradually increasing the intensity of your workout
-- but listen to your body. If you start feeling sick or dizzy,
stop immediately to rest, cool down and hydrate," Snelling
- Stay hydrated."Drink water while you are active, but also,
weigh yourself before you exercise outdoors, then again after you
are done. Drink enough water to replace what you lost during your
activity -- one pint of water for every pound you lose," Snelling
- Use sunscreen."Numerous brands make light-feeling and
sweat-resistant sport sunblock formulas that won't run in your
eyes," Snelling said. "If you have long hair, wear it up so that
the sweat on your neck can better evaporate to keep you cool."
The U.S. Centers for Disease Control and Prevention offers tips
preventing heat-related illness.
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