OUTDOOR TRAINING & HYDRATING TIPS

TRAINING OUTDOORS & THE ELEMENTS

When training outdoors, you need to be prepared for the elements, mainly the heat and humidity. Here are a few things to watch out for when training in warmer temperatures to prevent from getting heat exhaustion or heat stroke.

HEAT EXHAUSTION

Signs & Symptoms: Weak, rapid pulse; low blood pressure; fatigue, headache; dizziness; general weakness; paleness; cold, clammy skin; profuse sweating; elevated body core temperature (over 104 degrees)

Treatment: Stop exercising: move to a cool, well-ventilated area; lay down and elevate feet 12-18”; have fluids, monitor temperature

HEAT STROKE

Signs & Symptoms: Hot, dry skin; bright red skin color; rapid, strong pulse; change in mental status (e.g. irritability, aggressiveness, anxiety); labored breathing; elevated body core temperature (over 105 degrees)

Treatment: Stop exercising, remove as much clothing as feasible; try to cool the body immediately in any way possible (wet towels, ice packs/baths, etc.); have fluids, transport to emergency room immediately

MONITOR YOUR FLUID INTAKE

When training outdoors, it’s very important to make sure that you are well hydrated and have enough water throughout the workout. If you run out of water or are not close to a water source, it’s advisable to end your workout or finish with a cool down.

FLUID-INTAKE RECOMMENDATION DURING EXERCISE:

2 Hours Prior to Exercise: Drink 17 to 20oz of water

Every 10 to 20 Minutes During Exercise: Drink 7 to 10oz or drink based on sweat loss

Following Exercise: Drink 16 to 24oz for every pound of body weight lost through sweat. It’s ideal to weight yourself before and after a workout in order to properly determine this amount.

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