Summer in Eugene is one of the best times of year to get outside and be active. Whether you are into hiking, running, biking, gardening, swimming, or outdoor sports, it’s a great time to enjoy the natural abundance our area has to offer. While exercise is beneficial to your health, the higher temperatures and humidity of the season can place added stress on the body. In this article we’ll discuss how to stay safe while making the most of the summer.
Our bodies have to work harder to maintain a stable temperature in either extreme – hot or cold. When it’s hot, the body has two main strategies for cooling – evaporative cooling and vasodilation. Sweat disperses heat energy as it evaporates from our skin. Sweating causes your body to lose water and minerals, leading to dehydration. Vasodilation means the vessels near the surface of your skin expand, releasing heat energy into the air and cooling the blood.
Vasodilation causes the heart rate to increase as blood pressure decreases – torcing the body to expend more energy to prevent overheating. It takes a bit more awareness of what the body is going through during the heat to ensure comfort and safety, both during and after summer activities.
Tips for Hot Weather Exercise
- Stay Hydrated – drink water before, during, and after activity, whether or not you feel thirsty. For longer or more intense workouts, supplement with electrolytes.
- Choose the right location/time of day – getting out early in the morning or later in the evening avoids the peak afternoon heat. Look for shaded parks or trails.
- Dress for the weather – wear lightweight, breathable clothing. Choose light colored materials which reflect sunlight. A hat and sunscreen can go a long way towards protecting the body from heat if shade isn’t available.
- Ease into summer activity – the body can adapt to warmer temperatures, but it needs time and repeated exposure. Increase time/intensity gradually to prevent adverse affects.
- Listen to your body – it’s okay to take breaks, move into the shade, or stop exercising if something doesn’t feel right.
Know the warning signs of heat-related distress:
- dizziness/lightheadedness
- Excessive fatigue
- Headache
- Muscle cramps
- Nausea
- Confusion
- hot, dry skin or heavy sweating
If you experience any of these symptoms, stop exercising immediately, move to a cool place, and seek medical attention if symptoms are severe.
Recovery is just as important as the workout, especially when working out in adverse onditions. Allow extra time to cool down, continue to sip on water/fluids for a couple hours after exercise, and eat a balanced meal to help fuel your body’s recovery process. Prioritizing quantity and quality of sleep after summer activities for maximum recovery.
With just a few simple precautions, you can get out there and have all the summer fun. Remember to stay hydrated, exercise smart, and listen to your body to prevent heat-related problems!