Hot, humid weather poses great challenges for those working or exercising out of doors.
The University of Alabama’s Dr. Phil Bishop offers some advice on staying safe in the heat.
- Exercise and work causes us to produce more heat, and we must evaporate sweat to stay cool, so exercise early in the AM and late PM to stay cooler.
- The human body is very adaptable, so gradually adapt to hot weather, taking it slowly with heat exposures increasing gradually over a couple of weeks.
- Alabama summers are NOT the time to begin new, vigorous exercise activities – now is not the time to begin training for your first marathon.
- It’s better to cut back the amount of exercise you are getting than giving it up altogether.
- Drink plenty of cold water to avoid dehydration, but drinking too much can be dangerous, too.
- Beware of the signs of heat injury, and stop exercising and get in a cool place if you feel, or see anyone who is confused, feels chilled, nauseous, is vomiting, has stopped sweating, has lost consciousness or otherwise is acting oddly.
- Clothing cannot keep you cool, but wet clothing and special cooling hats, scarves and vests can help.
- Keys: gradually adapt, avoid extreme heat exposure and drink sufficiently (but don’t over-do it).
Bishop is an exercise science professor in the kinesiology department of UA’s College of Education.
