don's report archive

by Donald B. Ardell, Ph. D.

Wellness in the Headlines
(Don's Report to the World)

As someone who runs, bikes and swims nearly every day in the humid conditions under the fiery Florida sun, I thought I ought to write something to warn people about the dangers of such a daily routine — and heed it myself! There are multiple hazards to exercising in great heat, and these hazards are second only to the dangers of not exercising at all (!) but not that great, of course. What is more important is that there are many pleasures, satisfactions and benefits attendant upon exercising in these conditions, particularly if there are no opportunities to do so under cool conditions.

Precautions are key to staying well while becoming fitter. Let me mention a few ways to avoid getting all steamed and blowing your stack, or suffering heat-related problems while gaining the most benefit from training in the heat.

The first is to be sure to drink enough—before, during and after exercising. Dehydration is easier to experience than most athletes realize. In fact, it is likely that a great percentage of folks who exercise in the heat are at least mildly dehydrated and don’t realize it. Many do not seem to realize that coffee, teas, pop drinks and particularly alcoholic beverages are diuretics. Drink too much of these beverages without compensating with other fluids and you increase your risks of dehydration.

Enjoy a good sweat, preferably daily, but realize that fluids must be replaced as you go along. Sweating cools your body, so keep the tank full. You should be able to sweat profusely risk free. By hydrating generously, you will be protecting your internal organs as well as providing the needed fuel for cooling the parts you most notice (outer skin temperatures, for example) during activity.

If a sedentary person needs around eight 8-ounce glasses of fluid a day, a vigorous exerciser like you could probably use about eight quarts a day! If you are going to err one way or the other, err with excess. You will never drown drinking water from a bottle or glass. If not using sports drinks loaded with the sodium, potassium and other trace minerals, consume something salty after exercise in the heat, like nuts or crackers, to maintain a proper chemical balance.

The simplest test of whether you are getting enough fluids is the urine check. If it’s not clear, you need more fluids If you lose enough minerals during exercise, particularly if pushing hard for hours as in a competitive situation, you could experience cramps. This happens to me, occasionally, in competitions. Cramps are painful and inhibit performance, but are not life threatening. Massage, fluids with mineral replacements and time for recovery are usually sufficient to diminish the severity of cramps, though avoiding them completely would be much better Heat exhaustion, on the other hand, can be fatal, so know and heed the signs which include dizziness, so-called “goose-bumps,” nausea, headache, weakness in the extremities (especially legs), poor coordination, rapid pulse and cramping. Medical attention is warranted for treatment and to ascertain the risk of heat stroke.

Finally, in case I forgot anything, here are additional common sense tips, starting with the old saw “never run with scissors, in the heat or otherwise.” Train in the heat if you plan to do races under desert-like conditions — such as any race held in the State of Florida! Apply sunscreen generously to all exposed areas — and don’t expose more than you have to, even if it’s legal. Wear a hat and sweat band, favor clothes that do not absorb sweat (avoid cotton, wool and the heavy armor best suited for jousting!), choose lightweight socks and, if racing, drink at every aid station.

I’m sure I overlooked a few additional sensible precautions but these should be enough to enable you to avoid getting in trouble when exercising in the heat of summer. In addition, they might improve your chances of actually enjoying the exercises. Done safely, summer exercise, no matter the heat and difficulty, will add to your fitness level and solidify your self-managing lifestyle.

Enjoy and be well.

(Note: This essay will be filed in the archives in the PHYSICAL DOMAIN under the skill area of exercise and fitness. Additional articles related to this theme may be found there.)

(Ed. Note: Views expressed in this and other columns are those of the author and not necessarily those of the SeekWellness Editorial Board.)

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