Avoid Heat Illness During Physical Activity

Over the past couple weeks the weather here in Downingtown, PA has provided some excellent opportunities to get outside to work and play.  Its great to see more and more people every year taking advantage of the great parks and exercise trails we have in Chester County.  Unfortunately, spring is nearing its end as the temperatures and heat index continue to rise.  The good news is that you can still work and play outside!  You just need to take some extra precautions to avoid illness or injury.  Here are some tips I found from the Women’s Sports Medicine Center in NYC to help keep you safe this summer.

• During your first hot weather workouts, cut back on your exercise duration or intensity. Start low and go slow!
• Avoid exercising at the hottest times of the day. Try early morning or evening. Pick a training route or exercise area that provides lots of shade: parks or tree-lined streets. Consider an air-conditioned facility on scorcher days. (see below)
• DRINK PLENTY OF FLUIDS!
• Monitor your heart rate and slow down if your pulse is higher than your target zone or if you don’t feel good.
• Train with other people when it’s extra hot. They’ll notice if you’re in trouble, even if you don’t.
• Know the symptoms of heat stress: nausea, dizziness, headache, chilling, muscle cramps, extreme breathlessness and a reduction in sweat rate. Stop exercise, get cool and rehydrate.

For more information on exercising in the heat, click on the link below.

Women’s Sports Medicine Center, Hospital for Special Surgery