When you think of exercising, the warm weather sounds like an ideal situation. While it definitely can be, it’s important to take the right precautions to avoid any serious condition that can leave you injured or ill. Some heat-related illnesses can be fatal if left untreated. The safety of our community is the number one priority for AFC Urgent Care Burlington. Visit our centre for health resources and for the treatment of ailments that are not life-threatening.
Stay Hydrated
Hydration is imperative to our health every day, but especially while exercising. When it’s hot and humid, our bodies produce more sweat to keep us cool, but it’s essential to replace those lost fluids to avoid dehydration. Be sure to hydrate before and after your workout, as well as throughout. During a workout, it’s recommended to drink between three to eight ounces every 15 minutes.
If your stomach feels full or you can hear the water moving around, you do not need to drink more. Drinking too much water can cause complications on its own. Listen to your body and understand moderation is key.
Protect your Skin
Protection from the sun is essential when exercising outside. Use a sunscreen that is at least 30 SPF, and allow it to sit for 30 minutes before heading outdoors. Light-colored clothing can help reflect sunlight off of you and keep you cool. Be sure to wear loose-fitting clothing, as well. This allows a breeze to reach your skin instead of constricting it. Sunglasses and hats can also help keep your face protected.
It can take just twenty minutes for the skin to start to become sunburn. If you notice your skin starting to become red, get out of the sun and allow it to cool down. From there, apply more sunscreen to the affected area. Aloe vera can also help when the pain from sunburn and can reduce the risk of peeling.
Understand Limitations
Avoid planning your strenuous activity between 10 AM and 4 PM. This is when the sun is the hottest, and you can quickly become dehydrated or suffer from sunburn. Try to exercise either first thing in the morning or the evening when the sun begins to go down. Additionally, pay attention to the signs your body is giving you. Dizziness, nausea, and excessive sweating can all be signs of heat exhaustion. This can lead to heatstroke if left untreated, which can be life-threatening. If you begin to notice these symptoms, get out of the heat immediately and try to cool your body down.
