Are You Safe When You Exercise?

Summer is the perfect time to go outside and have fun. Everything is more fun outside especially after the long winters! This includes your exercise routine; whether you're swimming, running, walking or cycling.

Now that it's summer - and hot! Sometimes dangerously hot, which can make it difficult to exercise outdoors in Woodbury MN; the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity.

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How To Be Smarter In The Heat in Woodbury MN

You can't just ignore the heat because you could wind up with heat stroke, severe dehydration or other problems. To keep the heat from melting your workouts, here are some recommendations;

Sunscreen: People can often overlook the heightened risk prolonged sun exposure can have on the skin. Even if you put sunscreen on before heading out it doesn't always protect you for as long as you think. When it comes to cloudy days 80% of the suns UV rays still make it through the clouds, even in the fall or winter, keep applying sunscreen before you head out!

A shot glass amount of sunscreen is generally enough to cover the whole body. Even water resistant sunscreen only lasts about 40-80 minutes. SPF should be 30 or higher and check the label to ensure it is broad spectrum and protects against both UVA and UVB rays. Also, reapplying at least every hour depending on how much you are sweating.

Hydrate, Hydrate, Hydrate. Some of the biggest problems are staying hydrated and maintaining your body's electrolytes and salt. When you sweat, your body loses not only water, but electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.

If you don't drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If not recognized, dehydration can even result in kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases. Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity. Avoid alcoholic and caffeinated beverages.

Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.

The Time Of Day Is Important. Work out during the cooler parts of the day, preferably when the sun's radiation is minimal- early in the morning or early in the evening. Try to avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. If you can, choose shaded trails or pathways that keep you out of the sun.

Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. It's not sweating that cools the body; rather, the evaporation of sweat into the atmosphere. Wear lightweight, light-colored clothing in breathable fabrics such as cotton. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed work out gear, they are often made from material meant to keep you cool.

Know the signs. First and most importantly, listen to your body! You should know what the signs and symptoms are and what to keep an eye out for.

Symptoms of heat exhaustion:

• Headaches
• Heavy sweating
• Cold, moist skin, chills
• Dizziness or fainting
• Weak or rapid pulse
• Muscle cramps
• Fast, shallow breathing
• Nausea, vomiting or both

Symptoms of heat stroke:

• Warm, dry or moist ski
• Strong and rapid pulse
• Confusion and/or unconsciousness
• High body temperature (above 103oF)
• Throbbing headaches
• Nausea, vomiting or both

If you experience any of these try to cool down and get medical attention and stop activity immediately.