Exercising in the heat of the Summer

The hot humid days of August are upon us. During these hot summer days, I would like again to caution everyone on a couple good practice habits to play it safe in this heat.

Do not stop your exercise routine because of the heat, but consider alternatives to accomplish. If your routine involves the outdoors, perform this activity just after the sunrises in the morning and take advantage of the coolest daylight weather. The coolest weather of the day is not at midnight, but just before the sunrises since it has had more time to cool off from the heat of the day.

The hottest time of the day is around 4pm, but even though you can avoid direct sunlight perform your routine later in the evening, the earth, particularly blacktop surfaces, will continue to give off heat from the direct sunlight for many hours.

Therefore, I encourage morning workout when at all possible.

The Civic Center is a great alternative since the environmental temperature and humidity are controlled, so you can run on the treadmill, around the gym. Or cross train! Hang up the running shoes and throw on some swimming trunks. The Gilley Pool offers regular scheduled hours, but also some specific lap swimming times too. You could consider taking an indoor exercise class like Yoga or weight training.

If you are a walker, consider the Three Star Mall. Although this is not an “exercise facility” and running is not permitted, but walking in this controlled temperature and humidity environment is a superb alternative to beating the heat.

Everyone that is outside is susceptible to dehydration even if you are not participating in an active activity. I caution sitting outdoors too. Not that you should not do it, but sweating is sweating, so rehydrating is necessary even if your activity was just sitting.

Making wise choices about the types of fluid you drink can also reduce the risk of dehydration. Caffeinated drinks such as coffee, sodas, and tea. In order to balance hydration from a 12 oz soda, one must drink 18 oz of water. Athletes working out in this weather can take a pre and post exercise routine weight on a scale. 1 pound of weight loss equals 16 ounces of fluid that needs to be replaced into the body.

Dr. Sabo, the nephrology specialist at Middle Tennessee Nephrology, states that people who are taking medications for high blood pressure are especially at risk for complications of dehydration. He advises that people who have questions regarding their medications and risk of dehydration contact their primary care physicians. It is possible that adjustment of medications during periods of hot, humid weather may be the best bet.

Emergency Rooms see an increase in Kidney Stones this time of the year which is often caused by episodes of dehydration. Kidney stones cause severe pain, so keep watch on the weather and play it safe in the heat and humidity!

Zach Sutton, DPT, MS, OCS