It’s making news all across the country: the temperatures in Texas are brutal, to say the least! So, what if you’re committed to your health and exercise routine, which often involves outdoor activities? Or what if part of your physical therapy healing journey involves getting (and staying) in better shape?
Don’t worry! We’re committed to exercise too! As professionals in the healthcare field, we love a good jog that gets your heart racing, and being outdoors in the fresh air can be very nice. But in the recording breaking tips, you have to proceed with caution. Read on to learn why and get tips on staying in shape when the summer temperatures are too hot to bear.
What Happens When You Exercise in the Heat?
When you exercise in hot weather like what we experience in the hot Texas summer months, your core body temperature rises more rapidly than it does in normal temperatures. This puts you at risk for heat exhaustion and heat stroke.
The Texas Heart Institute breaks down the symptoms of both:
During heat exhaustion, the body is able to maintain a normal temperature for a while, but only at the expense of other body functions. If not treated, heat exhaustion can lead to heat stroke. In athletes, heat exhaustion results in sudden decreased performance and exhaustion.
Symptoms of heat exhaustion include:
- Heavy sweating
- Paleness
- Muscle cramps
- Dry tongue and thirstTiredness
- Weakness
- Dizziness
- Headache
- Nausea or vomiting
- Fainting
For heat stroke, the symptoms above become very serious and, in fact, are considered to be a medical emergency. As described by The Texas Heart Institute, those symptoms include:
- Body temperature of 103˚F or higher
- Red, hot, dry skin (no sweating)
- Rapid heartbeat
- Severe headache
- Dizziness
- Nausea
- Confusion
- Fainting
How To Stay Safe While Exercising in the Heat
Here are our top 5 tips on how to exercise in the summer heat (in no particular order):
- First and foremost, hydrate, hydrate, and then hydrate some more. It’s not something you do only just before your run. You must hydrate throughout the day EVERY DAY.
- Avoid middle-of-the-day workouts – early mornings around sunset are your best bet.
- Check the air-quality index (in most cases, 50 or above can be challenging for those with health issues).
- Exercise INDOORS!
- Dress for the weather – some clothing pieces are hotter than others; choose gear that light, lets the heat out and is breathable.
Here at Physical Therapy NOW, we obviously do our PT sessions indoors in the comfort of an air conditioner. However, we know getting healthy is important, so if you love exercising outdoors on your own time, we want to make sure you’re safe while you work toward your goals during these hot Texas summers.
And in the meantime, if you need Physical Therapy in or around the Irving area, call us. We’ll help get you on track.
