Fitness buffs, walkers, runners and other athletes who participate in outdoor exercise activity can stay fit while protecting their health during hot summer weather.
Fitness expert Susanne Koch, worksite wellness coordinator for the Georgia Department of Public Health, and Frederick Dobard, director of Community Outreach for DPH’s Maternal and Child Health Section, share insights and tips on how to attain your fitness goals safely in high temperatures and high humidity.
Koch said consuming an adequate amount of water is an important component to protecting your health when outdoors or exercising in the summer.
“Proper hydration is important to maintaining electrolyte balance in the body,” Koch said. “Electrolyte balance is critical to proper muscle function, including the heart. Also, blood becomes more viscous – or thicker – when dehydrated and can cause the heart to work harder. This subsequently elevates the blood pressure.”
Start drinking half your body weight in ounces 24 hours prior to the exercise session, Koch said. Dobard recently participated in a 5K run in Georgia and used this advice to prepare for and complete the event.
“I filled my water bottle with filtered tap water, adding lemon juice for flavor, and throughout the race took sips along the route,” Dobard said. “Also, I poured a little water on my towel and placed the cool towel on my neck to help maintain my body temperature.”
Koch advises: “Avoid exercising outside during the middle of the day, but rather in the morning or afternoon.”
She also recommends making temporary adjustments to your workouts. Know the warning signs of when you or someone around you needs to slow down, especially during walking or running events.
Most often, signs of heat illness may include headache, nausea, loss of concentration or muscle control, and excessive sweating. Stop the workout or physical activity and take time to cool off if you experience any symptoms, and get medical help if warranted.
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