06 Apr A Few Reminders About Working Out in the Heat

Now that we are on our way to enjoying some warmer weather conditions, it is a good time to take a moment to review the importance of regulating your heat while you work out.  The fact is that heat can have a very powerful and negative affect on the human body and, therefore, you need to exercise caution while working out in order to avoid becoming ill or injured.

The Effects of Heat on the Body

When your body becomes overheated, it attempts to regulate its temperature by varying the depth and the rate of blood circulation.  As a result, the body loses water through the sweat glands.  If this reaction does not successfully cool the body down to a more acceptable level, you may actually begin to pant in an effort to cool the blood down to 98.6 degrees.

Through this process, your heart begins pumping more blood and your blood vessels become dilated in order to accommodate the increased blood flow.  The capillaries located in the upper layer of skin also go to work as they try to help the body more effectively regulate its temperature.  This causes the blood to circulate closer to the surface of the skin, which helps to drain off excess heat.

Of course, your body will also begin to sweat once you become overheated, but the sweat does not actually cool your body down unless it is removed through evaporation.  This is why blowing a fan on your skin while you are sweating makes you feel instantly cooler, because the heat energy that is needed to evaporate the sweat is removed from your body and causes it to cool down.

If your body is unable to successfully cool itself down, you may experience heat exhaustion or even heat stroke.  Symptoms may include nausea, headaches and fatigue.  Some levels of heat and humidity that are considered dangerous for workout out include:

· Temperature of 86° and a Humidity Level of 90%
· Temperature of 88° and a Humidity Level of 80%
· Temperature of 90° and a Humidity Level of 70%
· Temperature of 92° and a Humidity Level of 60%
· Temperature of 94° and a Humidity Level of 55%
· Temperature of 96° and a Humidity Level of 45%
· Temperature of 98° and a Humidity Level of 40%

Staying Safe in the Heat

If you do plan to workout while it is hot outside, it is important for you to take a few extra precautions in order to avoid becoming seriously ill or injured.  These include:

· Check your temperature frequently to make certain you aren’t getting overheated
· Wear lightweight clothing
· Exercise late at night or in the early morning when the temperature and humidity levels are lower
· Drink plenty of water to keep your body hydrated
· Don’t push your body beyond its physical limits