2615: Dangers Of Exercising In Warm Weather by Marc Bilodeau of Fit Trend on Dehydration & Healthy Recovery

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[00:01:21] Visit wonderfulpistachios.com to learn more. That's wonderfulpistachios.com. This is Optimal Health Daily, episode 2615. Dangers of exercising in warm weather by Mark Bilodeau of fittrend.com and I'm Dr. Neal. Hello!

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[00:02:17] Dangers of exercising in warm weather by Mark Bilodeau of fittrend.com Exercising outside is invigorating and can help boost your mood in ways you can't get from the gym.

[00:02:33] If you don't exercise outside, you should try it. However, no matter how much you like the outdoors, it can get hot during the summer. Warm weather brings beautiful sunny days and more daylight for much of the world. It also means high temperatures, humid air and more extreme weather.

[00:02:50] That doesn't mean you must avoid the outdoors during the summer if you want to participate in outdoor activities. However, some dangers lurk in the heat that can sideline you. Let's look at some of the risks and what you can do to enjoy the outdoors in the warm weather.

[00:03:05] 1. Dehydration Exercising causes sweating, which in turn causes fluid loss. Unfortunately, you will become dehydrated if you don't replace those fluids. You'll start to feel the effects of dehydration when you lose about 3% of your body's weight in fluid.

[00:03:24] You may experience thirst, dry mouth, fatigue, headache, dizziness, constipation or golden-colored urine. The warmer the weather, the easier it is to lose body fluids. The more dehydrated you become, the more it will affect your body and mind. Dehydration can affect your energy, short-term memory, alertness, concentration and performance.

[00:03:45] If you don't replace your lost fluids, the symptoms will worsen and become dangerous. 2. Heat exhaustion Heat exhaustion can happen when you spend too much time in the warm weather, particularly in high temperatures and don't drink enough water.

[00:04:00] When the body can't cool down properly by sweating, it can cause the body's temperature to go up. Heat exhaustion is not as serious as heat stroke, but it's still important to stay hydrated or slow down to prevent it from worsening.

[00:04:14] Symptoms of heat exhaustion include heavy sweating, weakness, dizziness, nausea, headaches, muscle cramps, cool skin with goose bumps and increased heart rate. If left untreated, heat exhaustion can turn into heat stroke. If you experience these symptoms, you should immediately seek shade or go indoors, cool down and hydrate.

[00:04:36] 3. Heat stroke Heat stroke is a medical emergency. This is when the body temperature becomes dangerously high, above 104°F or 40°C. It requires immediate attention and can be life-threatening if not treated.

[00:04:53] Heat stroke occurs when the body fails to regulate its temperature, usually due to prolonged exposure to warm weather and humidity, lack of fluids and physical activity.

[00:05:03] The symptoms of heat stroke include high body temperatures, confusion, agitation, hallucinations, nausea or vomiting, lack of sweat, hot and dry skin, rapid breathing, an elevated heart rate and headache. You can even lose consciousness and have seizures.

[00:05:21] Heat stroke is serious and there should be immediate medical intervention to prevent serious complications such as organ damage or death. 4. Sunburn Exercising outdoors in warm weather will increase your chances of getting a sunburn. A sunburn is caused when you stay out in the sun too long.

[00:05:39] The sun gives off ultraviolet or UV radiation that penetrates the outer layers of the skin. Your body attempts to defend itself by releasing melanin, which causes your skin to tan. This bodily response also tries to absorb and dissipate the harmful UV radiation.

[00:05:56] However, you can still overexpose yourself to UV rays. This causes inflammation and redness of the skin, otherwise known as a sunburn. There are varying degrees of sunburn depending on skin type, ultraviolet intensity and how long you were exposed.

[00:06:12] Mild sunburns may cause redness and discomfort while severe sunburns can blister, swell and cause a fever. You can even get a sunburn on a cloudy or cool day since ultraviolet rays can penetrate the clouds and reflect off different surfaces such as sand, water and snow.

[00:06:29] Sunburns are uncomfortable but each one can increase your chances of skin cancer. 5. Respiratory Issues Warm weather can make breathing more difficult, especially for those with respiratory conditions such as asthma.

[00:06:43] During the warmer months, air pollutants such as ozone, pollen and other allergens can become more concentrated, irritating your airways. When your airways become irritated, they can become inflamed and trigger coughing, wheezing and shortness of breath.

[00:06:58] Warm weather stresses the body, increasing respiratory rate as it works harder to regulate its temperature through breathing and sweating. Also, warm weather can create conditions that spread viruses like colds and the flu as it's a more favorable environment for them to survive and spread.

[00:07:14] Tips for Exercising Safely in Warm Weather Thankfully, there are precautions you can take to help mitigate the risks of exercising in warm weather. Here are some tips to make your outdoor activities more enjoyable. 1. Acclimate yourself by slowly and gradually increasing the intensity and duration of your workout.

[00:07:34] This is especially important if you're not used to exercising in warm weather. 2. Drink plenty of fluids before, during and after you exercise. While you exercise, aim to drink 4-8 oz or 120-240 ml of fluids every 15-20 minutes.

[00:07:53] 3. Exercise during cooler parts of the day such as early morning or evening to reduce your risk of dehydration, heat exhaustion and heat stroke. 4. Wear loose-fitting, breathable and moisture-wicking clothing to help manage sweat and moisture while exercising.

[00:08:11] These garments draw sweat away from the skin, allowing it to evaporate more quickly and helping you stay cool. 5. Protect yourself from the sun by wearing sunscreen with an SPF of 30 or higher.

[00:08:24] Reapply it every 2 hours or more often if you're sweating a lot. You should also wear a hat and sunglasses. 6. Know your limits, especially if you have a medical condition that the warm weather can aggravate. 7. Exercise indoors if the heat, humidity or air quality is poor.

[00:08:43] Indoor gyms or home workouts with fans and air conditioning can keep you exercising when the outside weather is unhealthy or not favorable. And 8. Listen to your body and pay attention to how you feel.

[00:08:55] If you need to take a break, take one. Stop exercising or seek a shaded or air-conditioned area if you start to feel dizzy, nauseated, thirsty or have a headache. The takeaway

[00:09:08] Exercising outdoors can be fun, but warm weather can increase your risks of dehydration, heat exhaustion, illness, sunburn and heat stroke. You can lower your risks when exercising in warmer weather by starting slow, drinking plenty of fluids and exercising in the morning or evening.

[00:09:26] Also, wear loose, breathable clothing, protect yourself from the sun and know your limits. If the weather is too extreme, consider exercising indoors. Above all, listen to your body, know your limitations and take breaks when needed. You just listened to the post titled,

[00:09:48] Dangers of exercising in warm weather by Mark Bilodeau of fittrend.com And I'll be right back with my commentary. Dr. Neil here for my commentary. In today's article, Mark mentioned that it's important to listen to your body.

[00:10:02] If you find yourself feeling dizzy or nauseated especially, it does mean it's time to stop. In fact, we often find that we can't exercise at the same intensity or for as long as we may want to as the weather heats up.

[00:10:15] This is because when we exercise, the body is trying to get rid of some of the excess heat we're producing. That's why we sweat. It's like our body's built-in air conditioning system.

[00:10:25] But when the temperature around us is warm too, it makes it harder for the body to give off that heat. That means the body's internal temperature starts to go up because it can't get rid of that heat.

[00:10:37] As the body's temperature rises, it becomes more difficult to exercise at a higher intensity and again for as long as we normally would have. So we really shouldn't expect the body to perform the same as it would under cooler conditions.

[00:10:51] Now, all of the suggestions Mark shared in today's article were fantastic like wearing the right clothing, using sunscreen and of course hydration. One trick when it comes to hydration is to drink cold water instead of for example room temperature water when you're rehydrating.

[00:11:08] Studies have found that cold water gets absorbed by the body faster and faster water absorption is exactly what we want in this situation. Alright, that'll do it for today. Thank you so much for listening. Thank you for being here every day.

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