It is important to prepare ahead of time for exercise in extreme heat. Wear clothes that are lightweight, light-colored and breathe easily to allow for proper ventilation of the skin, apply sunscreen on any exposed skin, and drink lots of water. If possible, avoid the peak hours of the day as the temperature is at its highest, and when you do begin, start slowly and gradually pick up the pace to allow your body to get accustomed to the heat.
Dehydration
Dehydration is one of the most common problems that arise during exercise in extreme heat. The Centers for Disease Control and Prevention recommends consuming 16 to 32 oz. of cool fluids each hour during heavy exercise in hot temperatures. Do not drink fluids that contain alcohol or large amounts of sugar as these drinks actually cause you to lose more body fluids. Do not wait until you are thirsty to drink water as you are already slightly dehydrated by the time you feel thirsty.
Sunburn
Sunburn, while seemingly inconsequential, can increase water loss and affects the body's ability to cool itself. Usually the discomfort is relatively minor and healing takes roughly one week. If sunburn occurs, treat it by applying cold compresses to the affected areas or immerse the sunburned area in cool water. Apply moisturizing lotion to the areas and be sure not to break any blisters. A severe sunburn may require medical attention.
Hyponatremia
Hyponatremia is the drop of sodium levels in blood plasma. Hyponatremia can cause seizures and coma. One of the ways to trigger hyponatremia is by long exercise in high temperatures. Typically this occurs due to excessive sweat loss during the exercise. Hyponatremia can be avoided by consuming adequate fluids, particularly those with electrolytes like sodium and potassium.
Heat Stroke
Heat stroke is a very dangerous condition caused by exercising in extreme heat. Heat stroke occurs when the body is unable to regulate its temperature. The body's temperature rises and the sweat mechanism fails, resulting in the inability to cool the body. Heat stroke can cause permanent disability and even death. Signs of heat stroke include very high temperature, hot and dry skin with no sweating, rapid, strong pulse, throbbing headache, dizziness, nausea, confusion and unconsciousness. If any of these symptoms arise during exercise or prolonged exposure to extreme heat, seek medical attention immediately.
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