Ways & How

5 Ways to Avoid Heat Stroke When Exercising

5 Ways to Avoid Heat Stroke When Exercising

The hot summer months may be a time for beaches and vacations, but the great weather also presents a good opportunity for outdoor activities and increased exercise. Though a good summer day is a good time to go out and bask in the sun, exercising and sports activities during hot weather makes you more prone to heat-related illnesses, one of which is heat stroke.

A serious health condition, heat stroke is considered a medical emergency and requires immediate treatment. Without emergency treatment, it can lead to brain and other internal organ damage as well as death. Especially common when exercising in hot weather, it can also occur from overexerting yourself. Learning how to avoid heat stroke when exercising is important for anyone who enjoys being active in any weather. Below are some measures to prevent heat stroke.

1. Choose the right clothing. When exercising in warm weather, opt for loose, lightweight, breathable clothing. Cotton is a good choice, but sweat-wicking fabrics are even better as they allow sweat to evaporate quickly and keep your body temperature regulated.

Lastly, when out in the sun, wearing appropriate head gear that provides some shade may also be helpful.

2. Drink enough fluids. The importance of staying hydrated cannot be emphasized enough. Whenever you feel thirsty, gulp down whatever amount of water you can. One good option is taking in fluids that contain electrolytes that you may have been lost through excessive sweating. Sports drinks or fresh juices are a good idea. You can also add ice to your drinks to help cool down your body temperature.

3. Know your limits. If you’re feeling excessively thirsty, tired, hot or fatigued, stop exercising and take a break. Head to a shady area, sit down, drink and rest for a few minutes. Along with lots of fluids, be sure to have some food that you can easily chow down on if you feel hungry. Avoid pushing yourself to the point of exhaustion as this may readily contribute to heat stroke. You may resume exercising once you’re feeling better and cooled off.

4. Practice proper timing and common sense. It doesn’t take a genius to figure out that you have to avoid exercising at the peak of noon when the day is at its hottest. Time your exercises closer to sunrise or sunset or do them at night. If you there are any other alternative venues available, like an air-conditioned room or a well-ventilated indoor area, it may be a good idea to use them now and then to avoid hot weather.

5. Acclimatize yourself slowly. If you’re starting to just get accustomed to exercising in warm weather, its best to start slow. Stretching your acclimatization period to about 10 to 14 days is a good idea. Time your exercise routine to just a few minutes during the first 2 to 3 days, then increase the length of time spent as the days go by. Don’t forget to take frequent breaks, especially during the beginning of your acclimatization period. Once you’ve reached your ideal exercise time, chances are that you may then be more tolerant of warm temperatures and may find it easier to deal with the heat.

Knowing how to avoid heat stroke when exercising can save you or a loved one from serious health issues. Preparation and taking the right measures is always worth the effort in the end.


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