Beware of the HEAT: Outdoor Exercise The dog days of summer are here, and it is hot! In the South, we get to also experience high humidity which can lead to heat related exertional illnesses. Understanding warm/hot weather definitions is very important for people who exercise outside during this time of year. Of the many relevant heat related definitions, the heat index is one of the most important. Heat related illnesses range from mild (heat rash, heat cramps), to life threatening heat stroke. Anyone is susceptible to heat related exertional illnesses. It is very important that the exerciser understand the presentation of signs and symptoms associated with these heat related illnesses. The following are some terms that are necessary to know and understand if you exercise outside in the heat and humidity. Many people are opting to take their exercise outdoors rather than inside a gym or health club because of the lurking virus. Beware of the heat!! • Heat index: It is the combination of heat and humidity that gives a description of how the temperature feels. It is not actual air temperature. When the heat index is over 90 degrees Fahrenheit, extreme caution should be considered before exercising outdoors. • Heat cramps: They are associated with excessive sweating during exercise and
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August 2020
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heat exhaustion is to immediately stop the activity and hydrate with Anne Richards chilled water and/ or an electrolyte replacement sport drink. The exerciser should be cleared by a doctor before resuming strenuous outdoor activities. • Heat stroke (Hyperthermia): This is a life- threatening condition in which the body’s thermal regulatory mechanism is overwhelmed. Key signs of heat stroke are hot skin, pale or ashen colored skin, high pulse rate, high respiratory rate, decreased urine output and a core temperature (taken rectally) over 104- or 105-degrees Fahrenheit. Is to move the person to a cool area and reduce the body temperature immediately, Get immediate medical attention. If immediate medical attention is not possible or available, immerse the person in a cool bath while covering the extremities with cool wet cloths and massaging the extremities to propel the cooled blood back into the core. • Exercise Induced Hypotremia (water intoxication): This is most associated with prolonged exertion during sustained, high intensity endurance activities such as marathons or triathlons. It is attributable to excess free water intake,
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are usually caused from dehydration, electrolyte loss, and inadequate blood flow to the peripheral muscles. They usually occur in the hamstrings, calves and quadriceps. Treatment for heat cramps is rehydration with an electrolyte (salt) solution and muscle stretch. • Heat syncope: This results from physical exertion in a hot environment. In an effort to increase heat loss, the skin and blood vessels dilate to such an extent that blood flow to the brain is reduced causing symptoms of headache, dizziness, faintness, increased heart rate, nausea, vomiting, restlessness, and even possibly a loss of consciousness. Treatment is to sit or lie down in a cool environment with elevation of the feet. Hydration is very important as well. • Heat exhaustion: This is a shock like condition that occurs when excessive sweating causes dehydration and electrolyte loss. A person with heat exhaustion may be pale and clammy, have a rapid or weak pulse, loss of coordination, decreased performance, dilated pupils, and profuse sweating. Treatment for
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