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W
HETHER YOU’RE OUT for your
daily run or a power walk, be smart
in the heat. As the mercury rises, so
does your risk of getting painful muscle cramps or
feeling light-headed when you exercise—or even
becoming so overheated that your life is at risk.
And while hot weather can make anyone sick,
it’s particularly risky for people who work out in it.
A key reason: Both exercise and high temperatures
increase your core body temperature.
Despite this double threat, you don’t need to
skip warm-weather workouts. But the five precau-
tions that follow are a must to protect you from
a heat-triggered illness, including heatstroke, a
potentially deadly medical emergency. These safe-
guards are especially important when it’s humid.
Humidity keeps sweat from evaporating, which is
how your body cools down in the heat.
Now, here are the specifics:
1.
Hydrate, hydrate, hydrate.
Don’t wait to drink
until you’re thirsty. By the time you’re actually
thirsty, your body is well on the way to becoming
dehydrated, which makes it hard to sweat and cool
down.
How much should you drink? Generally, it’s a
good idea to drink 7 to 10 ounces of fluid every
15 to 20 minutes during exercise, according to
the American Council on Exercise. Water is fine.
But if you exercise continuously for more than an
hour or two, you need a sports drink to replace lost
electrolytes.
Check with your doctor about how much fluid
to drink if you take water pills or you’ve been
advised to limit fluids.
2.
Use common sense.
Work out in the cooler
parts of the day, either early in the morning or
early in the evening. When it’s hot out, also dial
back the intensity and length of your workouts.
And strongly consider moving your workouts
inside—to a gym, for example.
3.
Dress for the weather.
Wear loose, lightweight,
light-colored clothing.
4.
Ease into the heat.
Not used to exercising in
high temperatures? Then give your body time to
adjust by gradually increasing how active you are
over 7 to 10 days.
5.
Pay attention to your body.
Stop all activity
and get to a cool place if you feel faint or weak.
Additional sources: American College of Sports Medicine; American Heart
Association; Centers for Disease Control and Prevention
Take heat-related illnesses seriously. Call 911 or come to our
emergency department if you suspect someone is sick from the heat.
Cool moves
5 tips for exercising in the heat
Save the date for the
Memorial Foundation Gala.
For more information,
please call Deann Allen at
(606) 598-4533
.
24
September
MEMORIAL’S GUIDE TO HEALING AND WELLNESS •
SUMMER 2015