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Summer workouts:Top advice: Don't wait to hydrate

By KELLEY MOHRStaff Writer Published: July 22, 2012 4:00 AM
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MILLERSBURG -- It's the time of year to work up a sweat.

Whether it's running, walking, cycling or any other type of exercise regimen, outdoor workouts are used by many as a great way to stay fit and healthy during the summer. But when temperatures rise, extreme heat and humidity are constant companions to all that summer fun.

Here's how to beat the heat.

"Especially with the summer drought that is going on, hydration is going to be key. You will want to hydrate a couple of hours before the activity, hydrate during and hydrate after the activity," said Dr. Jeff Alexander of Active Chiropractic in Millersburg. "One of the reasons why hydration is so important is the body is made up of 60 percent water, so even a 2 percent change in that can cause adverse effects such as muscle spasms or electrolyte unbalance."

As temperatures climb into the 90s and above, heat can present real dangers to those who exercise outdoors.

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"Heat exhaustion and heat stroke are dangerous side effects of overdoing summer exercise. Extreme dehydration goes hand in hand with that. Both will give prolonged adverse effects for days or weeks from the time of the incident," said Alexander, explaining how it works.

"The body cools off by sweating, and as long as you remain hydrated, the body is able to cool itself off," he said. "When you become dehydrated, the problems start."

When the body is unable to cool itself, it begins storing heat inside, causing the core temperature to rise -- possibly putting the internal organs and central nervous system at risk.

Signs of heat exhaustion include general fatigue, weakness, nausea, dizziness, muscle cramps and an increase in body temperature.

Temperatures above 104, an inability to sweat, acute respiratory distress and loss of consciousness can be signs of heat stroke, which is much more severe and can lead to death.

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Holmes County Health Commissioner Dr. D.J. McFadden advises exercisers to simply listen to the body.

"If you start having a headache, start turning bright red or really pale, experience dizziness, nausea, weakness, muscle cramps or excess sweat, those are all warning signs," he said.

If experiencing the signs of heat exhaustion, McFadden recommends getting out of the sun to a cool place and drinking a lot of fluid. Take a cold shower, a bath, jump in a pool or take a sponge bath to get the body temperature down fast.

If experiencing the signs of heat stroke -- which also can involve a lack of sweat, throbbing headache, extremely high body temperature, confusion and hallucination -- seek medical attention quickly.

As an avid cyclist, Alexander can attest to the dangers of heat.

While competing in a summer mountain bike race in 90-100 degree temperatures, he dropped his water bottle mid-race.

"My body had severely overheated. I didn't recover for a couple of months as far as getting back to where I was in my physical fitness levels. For athletes it is something to take very seriously, it can not only affect them short term but it can affect them long term in their performances."

To avoid overheating, Alexander urges people to use common sense.

"Don't plan your toughest workout on the hottest day of the year," he said. "And to work out safely, time of day is a big thing."

Exercisers are encouraged to avoid working out from 10 a.m.-3 p.m., the hottest part of the day.

"The most important thing is to find times during the day to exercise that are not as warm, such as in the morning and in the later evening rather than mid-to-early afternoon when it is the hottest," McFadden said.

And if temperatures are in the 100-degree range, indoor workouts or postponing a run may be wise, he said.

Other cooling measures include placing water in the refrigerator the night before working out, wearing sunscreen and carrying enough water for drinking and pouring over the body to keep cool, as well as slowing down the pace to prevent overheating.

Placing ice bags under the arms, the groin or on the back of the neck, soaking clothes in water and fanning can also be used to quickly cool the body, McFadden said.

During and after exercise in which heavy perspiration occurs, electrolyte replacement is important. When a person sweats, the body loses electrolytes and salt in addition to water.


Clothing is also key in the summer months.

"Wear appropriate clothing," said McFadden, cautioning against wearing heavy clothing or plastic suits used to lose weight. "Lightweight clothing that is breathable would be preferable."

Light colored clothing can help reflect heat and lightweight materials can encourage sweat to evaporate more quickly.

"It's always good to look at the forecast to understand how you should dress," said Alexander. "With cooler mornings and hotter temperatures during the day, if you are doing a prolonged activity, layering may be important. I recommend a lightweight base of a wicking material that is going to wick the sweat away from the body and a long sleeved layer to take off."

Once again, listen to the body. If feeling dizzy, faint or nauseated, stop.

"It's important to understand the damage you can do to yourself when you overheat and dehydrate. For the younger, more inexperienced athletes, they might not understand the damage that can be done," Alexander said.

However, that's not to say summer exercise should be skipped.

"It is important to exercise, but we just need to be intelligent about it. If our regimen is to exercise over lunch, we need to change our regimen over the summer," said McFadden. "It can be done at a more appropriate time of day, but just stopping exercise during the summer is not the answer."

By staying hydrated, wearing proper exercise gear, using common sense and knowing the risks, outdoor exercise can be done safely and enjoyably.

"I would definitely not let heat scare off anyone from exercising," Alexander said. "You just have to exercise a little more smartly."


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