As the weather gets nice and the temps start to rise, it’s only natural that we are drawn to adventure in the outdoors, taking long walks in the woods, going for a run on a cool summer’s morn, or hiking a few mountain peaks.
Not being accustomed to doing physical activities in the warm weather, you leave yourself venerable to heat exhaustion or, even worse, heatstroke. It is one thing to experience heat exhaustion at your house after digging out a floor bed in your back yard in 90-degree weather vs. being out in the middle of the New Hampshire mountains on a 90-degree day on the 4th of July with only a bottle of water and a jar of peanut butter.
Let’s not repeat those mistakes.
Follow these five considerations, and you will be fine.
Check The Weather
Using the heat index will help you make an intelligent decision if going outside to do moderate to strenuous work makes sense.
If it does, or you want to brave the elements, you will want to check off the following four considerations.
Check For Hydration
When you wake in the morning, you will want to note the color of your pee. You will want it to be transparent or only a tint of yellow; this means you are well hydrated.
If you see darker shades of yellow, you will want to make sure you hydrate well for the day before heading out.
Clothing Choice
Choosing sweat-wicking clothing which draws heat away from the body is very important to prevent heat exhaustion. You will also want to choose clothing that is white or light in color. Darker shades draw more heat to the body.
Pack Accordingly
If you are going out for 30 min plus, you will want to pack water and foods higher in carbohydrates and have some salt to prevent water loss. Sports drinks are not a bad idea for more extended outdoor events.
It is recommended to drink 20oz of water two hours before exercise and continuing to drink about 10oz every 10 to 20 minutes to prevent too much water loss. If you are a heavy sweater, you may need to drink more.
Know The Signs
Heat Exhaustion
Signs:
- Weak, rapid pulse
- Headache
- General weakness
- Dizziness
- Profuse Sweating
What to do?
- Stop exercising
- Go to cool ventilated space
- Lie down
- Dring fluids
Heat Stroke
Signs:
- Hot, dry skin
- Bright red skin color
- Labored breathing
- Rapid, strong pulse
What to do?
- Stop exercising
- Remove as much clothing as appropriate
- Cool the body in any way possible (wet towels, ice, fans)
- Give fluids
- Bring to the emergency room
By checking off these considerations, you will have a much more enjoyable outing with yourself and friends and family.
Your Fitness Sherpa,
Josh
