Weather Conditions

There are four major weather-related factors that affect how to effectively exercise in hotter weather. They are:

Temperature: When considering the effects of ambient temperature, it is important to know what happens to the body's temperature during exercise. 55% of the energy contained in the food you consume (even COLD food) is converted into heat. Because the body must maintain a relatively constant body temperature around 98.6°F (37°C), it needs ways to eliminate the excess heat. Most of the heat is conducted in the blood stream to the skin where it is released into the environment in three ways. Sweating is the most important means of dissipating heat when exercising under hot conditions. So, don’t try to avoid it! (And Trish says "don’t ask your honey for a hug when you do it successfully!").

Humidity: The relative humidity is a measure of how much moisture the air contains relative to how much it can contain at a certain temperature. Relative humidity is important when exercising in the heat because it affects how much heat can be lost through the evaporation of sweat. Although excess body heat is transferred to sweat, it is only when the sweat evaporates that the heat is actually lost. On a hot, humid day, you can be dripping with sweat, but because the sweat is not evaporating it is not doing you any good. Therefore, the higher the relative humidity is, the less heat you can lose through sweating. So SLOW DOWN!

Wind: The presence of wind increases the flow of air over the skin and, therefore, increases the amount of heat lost through convection. This is why a breeze feels good on a hot day, and why we use fans to help keep us cool.

Sun: The sun radiates heat to the body, increasing its temperature. This makes getting rid excess heat during exercise more difficult, because the sun's heat must also be handled. Because the sun's ultraviolet radiation can cause sun burn and a number of other skin problems (skin cancer, wrinkling), you should wear a waterproof sunscreen of SPF 15 or higher if they will be exposed to sun for long periods.

THE SOLUTION:

Where Proper Clothing

In hot weather, you should to wear clothing that facilitates the body's process of getting rid of excess heat, and minimizes heat received from the sun. In general, it is best to wear as little clothing as possible, as bare skin allows the body to get rid of excess heat more easily through convection and evaporation. (No, this is NOT an invitation to go streaking through Quiet Waters Park, though that would be exciting!).

The clothing should be made of a lightweight, breathable material so that sweat can evaporate. 100% cotton is a poor choice on hot days, since cotton holds large amounts of sweat, not allowing the sweat to evaporate (remember that sweat must evaporate to cool the body). The color of clothing is another consideration: white- or light-colored clothing is best. This is so because things that are white reflect all wavelengths of light (and associated heat); thus, light-colored clothing reflects heat radiated from the sun.

Fluid Replacement

In hot, humid conditions, you will lose a considerable amount of water during exercise and related activities through sweating. Replacing water that is lost through sweat is important in order to allow athletes to continue performing at their best and to prevent heat injuries such as heat exhaustion and heat stroke. Also, the muscles themselves need continuous water replacement, so drink before, during, and after your activities! How much is enough? Drinking 8 oz. of water every half-hour is about right. It is important to note, though, that once a person becomes thirsty, he or she is already slightly dehydrated.

Beware of Heat-related Injuries and Illness

The two heat-related injuries that are of major concern are heat exhaustion and heat stroke. Heat exhaustion itself is rarely life-threatening, although if it goes unattended, it can lead to heat stroke, which is life-threatening. The symptoms of heat exhaustion include headache, nausea, dizziness, light-headedness, and a rapid pulse. The symptoms of heat stroke are disorientation and eventual unconsciousness, and a very high body temperature (above 104°F).

How can heat exhaustion and heat stroke be prevented? The most important preventive measure is to make sure that you drink plenty of fluids before, during, and after when exercising indoors and out

The last element that you need to consider is to acclimatize yourself to the heat. This process takes between one and two weeks. During the process of heat acclimatization the body's heat removal systems becomes more efficient. Therefore, when you first begin your outdoor activities in hot weather, both exercise intensity and duration should be reduced. In other words, EASY DOES IT!!!!

Increase your fluid intake - regardless of your activity level. During heavy exercise in a hot environment, drink 2-4 glasses (16-32 ounces) of cool fluids each hour. Avoid very cold beverages because they can cause stomach cramps.Also, avoid drinks containing alcohol because they will actually cause you to lose more fluid (and increase the risk of other injuries, too!)

• Replace Salt and Minerals

Heavy sweating removes salt and minerals from the body. These are necessary for your body and must be replaced. The easiest and safest way to replace salt and minerals is through your diet. Drink fruit juice or a sports beverage during exercise or any work in the heat.

• Wear Appropriate Clothing and Sunscreen

Wear as little clothing as possible when you are at home. Use Sunscreen with an SPF or 15 or higher to protect yourself adequately.

• Pace Yourself

If you are unaccustomed to working or exercising in a hot environment, start slowly and pick up the pace gradually. If exertion in the heat makes your heart pound and leaves you gasping for breath, STOP immediately, and het OUT OF THE HEAT

• Exercise Indoors

The most efficient way to beat the heat is to stay in an air-conditioned area. This may be a good time to consider joining a gym or fitness center… they a generally climate controlled.

• Schedule Outdoor Activities at the Right Time!

If you must be out in the heat, try to plan your activities so that you are outdoors either before noon or in the evening.

• Use the "Buddy System"

When working or playing in the heat, stay with a friend. And that way you’ll have someone close by to complain to about the heat, also (and make those silly jokes, too!).

• Beware of High Risk

Those at greatest risk of heat-related illness include:

1. Infants and children up to four years of age
2. Persons 65 years of age or older
3. People who are overweight

Persons who are ill or on certain

• Adjust to the Environment

Any sudden change in temperature is stressful to your body. You will have a greater tolerance for the heat if you limit your physical activity until you become accustomed to the heat.

• Use Common Sense