Exercise in the Hot Wild Blue Yonder
Image from Good Morning Wilton
Let’s talk about another topic that is always so overdone in the summer - Staying safe in the heat and exercising. Yes, I feel it is still important to talk about. As I am sure you are rolling your eyes, as am I. “But, just drink water and I’ll be fine.” Good thoughts….but dehydration is not the only thing that can happen when you are too hot and moving a lot.
I can go on and on about ‘trying to beat the heat.’ Hard truth here: you are not going to beat the heat, ever. However, you can take steps to ensure you enjoy the day without completely burying yourself for the next few days because you were unable to plan accordingly.
Let me share some of the most familiar scenarios we face when trying to enjoy the summer months and our favorite outdoor activities:
In the summer, I absolutely love being outside and enjoying the sun, the lake (on a boat because I am spoiled), and taking in as much nice Vermont weather as possible before the inevitable return of the never-ending winters. But with summer days and activities comes ‘Summer Brain’. Summer Brain says things like: “OOOhhh, let’s get up early, pack a few snacks”. While delicious, snacks are not the main solution, SNACKS DO NOT EQUAL A MEAL. (Sorry, being triggered by a time someone tried feeding me “dinner” that was just snacks.)
We all know the thought process: “It looks like it will be nice tomorrow. Let’s pack some drinks, some food, and just spend the day outside.”
Domino effects in the summer here, and this is when “Summer Brain” kicks in. When you spend all day outside, or maybe 2 hours in the sun, sitting, going for some walks, and after those few hours, you meet up with friends that you had no idea had the same thought process. The walk turns into “let’s go for a swim, or a hike”, and before you know it, a few more hours have passed.
Next thing you know, you’ve had 4-5 hours of sun, limited water while working up quite an unintended sweat, you find yourself a little dizzy. You forgot you were outside because your body and mind acclimated to the weather and the sun. Distractions happen, and you do not realize how long you have been outside. Yup, Summer Brain has struck again, you then quickly retreat to some shade, or find a restaurant with working AC, sit down and eat. (Hopefully it’s not a restaurant with un-shaded outdoor seating….”But it is a nice day, and I want to be outside.” says Summer Brain. You’ve served your time outdoors and it’s really time to let your body cool down.
Another common thought process is: “Get that run, bike, etc. in the morning before it gets TOO hot.”
Great thought, but what does that mean for the rest of your day? How do you recover from that work while living the rest of your day in the summer weather? While water is so important, it may not always be the cure all. Obviously water is essential, but so are electrolytes and calories. Reminder: snacks do not equal a meal…
Sam’s super secret, super safe steps solidifying safe summers.
Wake up and check the weather: IT IS VERMONT. The weather will change ALL THE TIME. If it doesn’t call for rain…bring a rain coat. If it says it is going to rain, bring a rain coat and shorts.
If it is going to be an active day, bring an extra bottle of water, or add some calories/electrolytes to your water to be sure of proper hydration and electrolyte levels. If you don’t want to walk/run/bike/swim around like a pack mule, adding electrolytes to your water is a great way to get the most out of the hydration you have with you.
What is the heat index? Knowing what the index is for the day is a great way to plan on how long and when to be outside. If the index is 90 degrees or higher, hydration, shade, food, and rest should be planned out ahead of time. Also, sunscreen, bring it, use it, love it.
Be cognizant of your own body and surroundings. Know the signs of heat related issues so you can keep yourself and those around you safe. (Signs included in later in the blog, YAY)
Pack all the snacks. You found me hating on snacks earlier on, however, fueling while being active in the outdoor heat is essential. Small bites of quality food can keep your body ready to deal with the activity and the heat. But, be sure to get a fuller meal with all the food groups in as well, even if you don’t feel like eating, it will be beneficial. Don’t let Summer Brain talk you out of a good meal, especially a burger.
Keep an eye on your heart rate. Most folks today have a smartwatch, but things like a whoop strap, or polar HR monitor are great as well. Use them to see if your resting or active HR seems higher than average. And if you don’t have any of these items, you can manually check your HR throughout your activity. If it is racing, or higher than during normal activity, stop activity, find shade, and rest until it comes down.
Ok, so what are the signs and levels of heat related illnesses?
Heat Cramps: Show up as muscle spasms or ‘cramps’ are typically caused by electrolyte imbalance or signs of dehydration.
What do you do?
Stop activity
Consume some calories, drink electrolytes (LMNT, Gatorade, Liquid I.V.)
Rest for a couple minutes after and allow your body to recover
Heat Exhaustion: Shows up with signs like heavy sweating, clammy skin, feeling weak or dizzy, headaches, nausea, and possibly vomiting.
What to do?
Move to shade, or somewhere cool. Use ice packs or cold water to cool down the body
Seek medical attention if symptoms worsen or don’t improve
Heat Stroke: Typically presents as a body temperature of 104 degrees or higher. Skin can appear hot and dry, you may feel confusion, possibility of seizures, and loss of consciousness.
What to do?
Seek medical attention immediately (call 911). If possible, move the person to a cool, dry place and attempt to lower their body temperature. Do not give fluids.
Now that we’ve had a crash course in outdoor heat safety and what to do in certain situations, don’t forget to enjoy the short, sweet, summer months we have here in Vermont. Unfortunately they will go by in a flash and we will be flush with leaf peepers in the fall.
If you are truly looking to beat the heat and stay fit and focused during the summer months, training with the experienced coaching staff at SomaVT is one sure way to keep working toward your goals in a climate controlled space. Reach out for more info on Personal Training or Small Group Personal Training and schedule a free (indoor) consultation.
