Exercising in the Summer Heat

CEBU, Philippines — Summer is, obviously, a time to take covers from the fierce sun. But, ironically, it is also the season when so many outdoor activities beckon everyone outside and have fun. There’s really more fun outside –swimming, running, cycling etc.

But then again, if one is not careful, the extreme heat and humidity in summer can cause major problems.

Ultra-endurance power athlete and renowned fitness trainer Joe Decker has learned several things about exercising in the heat during previous major marathons. He relates that the biggest problems were staying hydrated and maintaining his body's electrolytes and salt. In an article at www.active.com, Decker writes: “When you sweat, your body loses not only water, but electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.”

When one doesn’t drink enough water, says Decker, he can end up being “dehydrated and suffer from light-headedness and nausea.” Dehydration is a serious condition, he emphasizes. If not detected soon enough, “dehydration can even result in kidney failure and, in extreme cases, death.” And yet drinking too much water without replenishing one’s electrolytes can bring on hyponatremia, which condition can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.

Decker cites some of the things to keep in mind when exercising in the summer heat:

Choose the right time of day. Unless training for an event that takes place in the daytime heat, exercising from 10 a.m. to 3 p.m. shall be avoided. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.

Wear loose, light-colored clothing. Lighter colors help reflect heat, and cotton material helps in the evaporation of sweat. Specially designed, "hi-tech" running shirts and shorts may also be tries. These are mostly made from material meant to keep the body cool.

Wear sunscreen. Recommended SPF for the Philippine sun is at least 50, to be safe. It's very important to protect the skin in summer. And yet, one can get burned and suffer sun damage to the skin even on cloudy days, because of reflected sunlight.

Stay hydrated. Before going out, it’s recommended that one drinks a glass or two of water. Carrying a bottle of water or even a hydration pack is advised, as well. One shall take a drink every 15 minutes, even when he is not thirsty. When done with the workout, he must take a few more glasses of water.

Replenish with electrolyte and salt intake during exercise. For example, there’s SUCCEED capsules – small, simple packs of sodium and electrolytes to keep one’s system in check. Or a sports doctors may recommend something similar.

Keep out of the sun. It’s not entirely possible, of course. But it helps a lot to stay in shaded areas, especially during the brightest part of the day. In heading out, one shall choose shaded trails or pathways.

Make it a habit to check the weather forecast. Before going out for the day’s exercise, one may first check how the day’s weather is going to be like. If there's a heat advisory, meaning high ozone and air pollution, one is better to do his workout indoors. High ozone and dirty air are pollutants that can damage the lungs.

Listen to your body. This is most important. The body gives signals when it is having serious difficulty – and one shall take heed. If feeling dizzy, faint or nauseous, he shall stop immediately.

One shall always remember that the point of exercise is to keep the body in good state. Therefore, one shall not insist in doing it to the brink of danger.