Hot Weather Exercise Tips: Stay Safe and Hydrated

 

Dr. Alexander Postalian, a cardiologist at The Texas Heart Institute, emphasizes, “Staying hydrated and recognizing the early signs of heat-related illnesses can mean the difference between a quick recovery and a life-threatening emergency.”

The Difference Between Heat Exhaustion and Heat Stroke

Heat Exhaustion: This condition develops when the body loses too much fluid and struggles to maintain a normal temperature. It often affects older adults, children, and those with high blood pressure or heart conditions.

Symptoms of Heat Exhaustion:

• Heavy sweating
• Muscle cramps
• Weakness or dizziness
• Nausea or vomiting
• Fainting

If you or someone you know experiences these symptoms, move them to a cool place, remove extra clothing, and provide water or a sports drink. Seek medical attention if symptoms persist.

Heat Stroke: This is a medical emergency where the body’s cooling system fails, causing body temperature to rise dangerously high (103°F or more). Immediate treatment is essential to prevent organ damage or death.

Symptoms of Heat Stroke:

• Red, hot, dry skin (no sweating)
• Rapid heartbeat
• Severe headache
• Confusion or fainting

If you suspect heat stroke, call 911 immediately and try to cool the person with ice packs, wet sheets, or a cool bath while waiting for help.

Who Is at Risk?

Anyone can suffer from heat-related illnesses, but some groups are at greater risk:

• Athletes and outdoor workers
• Elderly individuals
• People with chronic illnesses
• Children under four
• Those with low cardiac reserve, including heart failure patients

Dr. Postalian warns, “People with heart conditions need to be especially cautious. Their bodies may not regulate heat as efficiently, putting them at higher risk for heat exhaustion and stroke.”

How Sweating Works—and Why It Matters

Sweating is the body’s natural cooling mechanism. In dry conditions, sweat evaporates quickly and effectively cools the body. However, in humid weather, sweat takes longer to evaporate, making it harder to stay cool. This can lead to excessive fluid loss and dehydration, which can be dangerous if not replenished.

How Much Water Should You Drink?

Hydration is key to preventing heat-related illnesses. Here’s a simple guide:

• Before exercise: Drink 16 ounces of water 1-2 hours beforehand.
• During exercise: Sip 5 ounces of water every 10 minutes.
• After exercise: Drink 16 ounces of water or a sports drink.

It is important to remember that certain cardiovascular conditions, such as heart failure, impair your body’s ability to handle excess fluid intake. If this concerns you, discuss details regarding hydration recommendations with your physician.

Don’t wait until you feel thirsty—by then, your body is already dehydrated.

Additional Tips for Exercising in Hot Weather

• Wear light, loose-fitting clothing.
• Avoid direct sun exposure—wear a hat and sunglasses.
• Choose cool water over cold water for faster absorption.
• Skip salt tablets, as they can worsen dehydration.
• Opt for water over sugary drinks like soda or juice.

Special Considerations for Heart Failure Patients

People with heart failure should avoid outdoor exercise in extreme heat. Many take diuretics, which can further increase the risk of dehydration. If you have heart failure:

• Exercise indoors in air-conditioned spaces.
• Weigh yourself daily; a sudden drop in weight may indicate dehydration.
• Avoid non-air-conditioned homes or cars during heat waves.
• Try to keep the intensity of exercise moderate. If you cannot say complete sentences while exercising, it might be too intense – especially if you are living with cardiovascular disease.

By staying informed and prepared, you can enjoy summer safely while protecting your heart and overall health. Stay cool, stay hydrated, and know when to take a break.