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/or swims daily in humid conditions under the fiery Florida sun (as opposed to the wimpy star other earthlings enjoy outside the State of Florida), it seemed an essay on the dangers of exercising in hot weather was in order. We are aware of the high death rate suffered by the frail and elderly in France during the past month of 100-degree temperatures. According to a spokesman for France's General Funeral Services, 10,400 more deaths this year than last constitutes "a humanitarian catastrophe, a major crisis for the country." An awareness of the dangers of heat, in general, and exercise in hot weather, in particular, would have prevented many, if not most, of these fatalities.

There are multiple hazards besides death in exercising in great heat; all such hazards are second only to the dangers that attend not exercising at all! It is very risky to exercise when old AND unfit. People in France and everywhere else should be warned that it is extremely dangerous to grow old without a strong cardiovascular system conditioned by years of strenuous activity. Besides healthy hearts, old people need strong muscles and bones, not to mention other supple and functioning body parts. Of course, the same is true for young and middle age people, but the danger increases exponentially with age--and is compounded by high temperatures. If you are 100 or more and out of shape, well, don't buy green bananas.

Let me hasten to add at this point the insight at the heart of the wellness concept: The highest payoff in maintaining a fit body going into old age (or at any age) is NOT reducing the chances of dying! Richer payoffs will come from the many pleasures, satisfactions and benefits attendant upon being healthy and fit.

In a moment, I'll offer advice on what a body young or old might want to do if sensible enough to exercise daily--even in conditions as formidable as Florida where that special sun shines down upon land, lakes and seashore. But first, just in case you really wonder if I might be dumb enough to think Florida has its own sun, let me offer a few interesting facts about the one sun serving everyone in our solar system. For starters, the sun is by far the largest object in our solar system. It contains more than 99.8 percent of the total mass in our solar system--Jupiter contains most of the rest. While the sun is often called an "ordinary" star, that's only true in the sense that there are many others similar to it in the vastness of space. However, there are many more smaller stars than larger ones, and, in fact, our sun is in the top 10 percent of stars measured by mass. The median size of stars in our galaxy is probably less than half the mass of the sun. So, don't underestimate that mighty impressive 4.5 billion year old fireball the ancient Greeks called "Helios" and the Romans "Sol." (Please see the footnote marked "additional note" at the end of this essay.)

That clarified, it's time for the promised advice about exercising under the sun. This counsel might help you avoid getting all steamed and blowing your stack, or suffering heat-related problems while gaining the most benefit from training in the heat.

The basic precaution is to drink water--before, during and after exercising. Dehydration occurs faster than most realize. Many exercisers suffer mild dehydration and don't realize it. Coffee, teas, soda drinks and particularly alcoholic beverages are diuretics, so if you consume these beverages, compensate with other fluids to decrease your risks of dehydration. Go ahead and enjoy a good sweat, preferably daily, but realize that fluids must be replaced as you go along. Sweating cools the body, so keep the tank full. You should be able to sweat profusely without risks. Ample hydration will protect the skin and internal organs.

If a sedentary person needs around eight ounces of fluid daily, a vigorous exerciser like you could probably use about eight quarts a day! While you won't drown drinking water to excess, there is a risk of depleting sodium, potassium and other minerals from over-hydrating, but this is rare. Sports drinks, promoted as ergogenic aids, are loaded with sodium, potassium and other trace minerals. You can also benefit from eating something salty after exercising 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 urine is 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 (as well as being fit enough for the level of effort expended) are usually sufficient to diminish the severity of cramps, though avoiding them completely is not guaranteed no matter what you do. Remember, heat exhaustion can be deadly, so know and heed the signs, which include dizziness, "goose-bumps," nausea, headache, weakness in the extremities (especially legs), poor coordination, rapid pulse and cramping.

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. 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 and wool), choose lightweight socks and, if racing, drink at the water stations.

I probably overlooked a few sensible precautions but these should be enough to enable you to avoid trouble when exercising in the heat. These tips should improve your chances of actually enjoying the exercises. Done safely, exercise in hot weather, however challenging, 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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