Training In The Heat



We are having record temperatures this summer and it's only going to get hotter! With extreme heat comes heat exhaustion and heat stroke for those that are unprepared. 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 you 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 Recommendations During Exercise:

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

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

Following Exercise: Drink 16-24oz for every pound of body weight lost through

sweat. (It’s ideal to weigh yourself before and after a workout in order to properly

determine this amount)


Here are some great electrolyte replacement supplements:

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