During exercise your blood flow increases and generates heat.  As the outside temperature increases your body has to work harder to cool itself off while at the same time keep up with the demands of your exercise.  In my case, since I could not handle both exercise and the heat, I experienced heat exhaustion.  

The most common signs and symptoms of heat exhaustion include: 

• Muscle cramps  
• Profuse sweating
• Fatigue 
• Nausea 
• Headache 

If you experience any of the symptoms above, it is essential that you lower your body temperature and hydrate immediately.  I was lucky enough to have my friend around to help me re-hydrate and cool off.  Other treatment tips are to remove yourself from heat and rest, take a cool shower or bath, or apply external cooling measures such as fans or ice towels.  The neck, forehead, and under your arms are areas that can benefit greatly from cooling. 

Heat exhaustion is preventable with adequate water intake and rest.  However, if not treated, heat exhaustion can lead to heat stroke.   This is when the body rises above 104 degrees Fahrenheit and you lose consciousness.  There have been cases of severe injury to those who suffer heat stroke, which range from professional athletes to older adults.

Heat exhaustion and stroke can be prevented!  Try these tips below: 

• Exercise before or after peak sun hours.  Any time before 10am and after 5pm are recommended.  Reschedule a workout if the temperature is above 100 degrees Fahrenheit ; otherwise, your performance will be affected and you are at greater risk of injury or heat related illnesses. 
• Slow down and pace yourself.  You probably won’t break any personal records as heat can limit exercise intensity.  Listen to your body and see what works best for you. 
• If you have no other choice but to exercise during noon, please acclimate yourself.  Your body can take 14 days to adjust to temperature changes.  Try 10-15 minutes at a time and slowly build up your endurance. 
• Wear lightweight protective clothing and hat.  Apply plenty of sunscreen (UVA/UVB protection and minimum SPF 30 or more) and wear sunglasses.   Lighter colors will help reflect sunlight while darker colors will absorb light, which will increase temperature. 
• Drink extra fluids if you are planning on going out to exercise.  The general recommendation is to drink 24 ounces of fluid before exercise and 8 ounces after.  If you are thirsty then you are most likely already dehydrated. 

Have a fun and safe summer! 

Hydrate with water

Soft drinks and soda contain water, but they also contain something called a diuretic, which causes your body to lose water. This in turn can lead to dehydration. 

Hydrating with water is the better choice as it contains zero calories and is generally cheaper than sports drinks.  People have various water needs based on weight and how much they sweat, but the general recommendation for daily water intake is 8 glasses of 8 ounces of water.  Keep in mind this number changes during the summer. 

Refuel with fruits and veggies 

Fruits and veggies, which contain high water content, are great snacks to refuel your body.  Oranges, grapes, carrots, lettuce, and berries are all high in water content.  

If you don’t have fresh fruit, frozen fruit is a great substitute.  Keep frozen fruit in your freezer and add some to a healthy and delicious smoothie. 

Check in with yourself

Monitor your body, especially when you exercise, to determine if you are developing symptoms of dehydration.  If you feel dizzy, nauseous, or overly exhausted during exercise, take a break and hydrate yourself.  Your body fatigues faster during the summer so it is a good idea to take it easy.  Lower your expectations on your next run or exercise session. 

Summer is meant to be enjoyed but remember to bring your water with you.  Stay safe and healthy!