Exercising during hot weather can increase your risk of heatstroke, a serious condition that can damage the organs and cause death. Your risk of heatstroke increases significantly when the humidity is above 70 percent and the temperature is above 70 degrees. Making changes to your exercise routine during hot weather can help prevent heatstroke.
Identification
Heatstroke occurs when your body temperature increases to 104 degrees or higher due to exposure to heat. Heatstroke can occur due to exposure to hot, humid weather over a period of days. This type of heatstroke is more likely to occur in older people, children and people who have certain heart, kidney, liver or lung disease. Exertional heatstroke occurs when you develop heatstroke after exercising in the heat. Exertional heatstroke doesn't always involve intense exercise, but can also occur with moderate or light exercise if outdoor temperatures are very high.
Symptoms
Heatstroke starts as heat exhaustion but progresses to heatstroke if you don't take steps to cool your body. Symptoms of heat exhaustion include profuse sweating, fainting, dizziness, blurred vision, rapid breathing, nausea, vomiting, clammy skin, fainting and muscle cramps. When heatstroke occurs, sweating stops and the skin feels hot and dry. You may have a high fever and headache, along with nausea and vomiting. Other symptoms of heatstroke include loss of consciousness, rapid pulse rate, confusion and seizures.
Treatment
Immediate emergency medical care is needed when heatstroke occurs. If you are with someone who experience signs of heatstroke, move the person to a shady or air-conditioned place, if possible, and cool his body by wrapping it clothing or bedding soaked in cool water. Wrapping the body in cool clothing or bedding will help reduce the temperature until an ambulance arrives. Blowing a fan over the body will help speed cooling. At the hospital, doctors treat heatstroke by reducing the body temperature with cold water or ice baths, using evaporation cooling or using cooling blankets. Other treatments may be needed to address organ damage, coma or seizures.
Prevention
When hot, humid conditions arrive, plan to exercise indoors. If you must exercise outdoors, plan your workout for the early morning or late evening hours when it is cooler. Even if the weather doesn't break high temperature records, it is still possible to develop heatstroke if you aren't used to exercising in the heat. If you aren't accustomed to exercising in warm weather, start with light workouts and gradually increase the intensity and duration of your workout over a period of two to three weeks. Sleeping in a cool place will help prevent overheating and allow your body to cool down between workouts. Drink water or sports drinks as you exercise to prevent dehydration and help regulate body temperature. Be alert for signs of heat exhaustion as you exercise. Stop exercising if you experience any of these symptoms, drink water or a sports drink and find a cool place to rest.
