Much of the U.S. is in the midst of a major heatwave.... I write that as though any of us in it need a reminder. Today my town hit 99degrees; New York City hit somewhere around 104, which was not a record; but Newark, NJ did beat their past record with 108. That's just my environs. Plenty of folks around the country have it just as bad and worse. And we're not finished.
So this is just a friendly little reminder to be safe. Extreme heat is not just uncomfortable; it can be dangerous.
First thing - stay hydrated! Drink early and often. Thirst is a lagging indicator; by the time you feel thirsty, your body is already in need of fluid. And don't drink sugary sodas. They don't quench your thirst and they are seriously not good for you. Drink water.
Try to stay in a cool place. If you have to go out in the heat, move a bit more slowly - and stay hydrated. Stay in the shade as much as possible.
Your best bet for exercise is the pool. If that isn't an option, work out at the gym (assuming it's air-conditioned). If you do exercise outdoors, do it early in the morning or in the evening when temperatures are at least somewhat cooler. Take it easy. Do less and do it more slowly. This is not a good time to get in your long run or do hill repeats!
And, of course, stay hydrated. Carry a hand held bottle or a hydration pack. Sip often. Don't wait until you're parched and then drink half the bottle.
Most of this is simple common sense. Taking it easy when it's like this is pretty easy - none of us really want to do a whole lot out in the heat. But sometimes we don't have a choice, and sometimes we can get obsessed with sticking with our exercise plan no matter what.
If you have to be out in the heat, pay attention to how you're feeling. Dizziness, severe headache, nausea, excessive sweating, rapid heartbeat, or cool clammy skin can be signs of serious heat conditions like heat exhaustion or stroke. These are serious conditions - pay attention! If you experience these, get out of the sun or into a cool place, drink water, lie down and elevate your legs slightly, sprinkle cool water on yourself. If the symptoms persist or get worse (like you run a high fever, suffer confusion, or faint), get medical help.
At some point the weather will break. Until then, take it a little easy. I, for example, am taking a day off from running. I may do a little strength work tonight after it cools off - but not a lot.
And drink water.
Julie
So this is just a friendly little reminder to be safe. Extreme heat is not just uncomfortable; it can be dangerous.
First thing - stay hydrated! Drink early and often. Thirst is a lagging indicator; by the time you feel thirsty, your body is already in need of fluid. And don't drink sugary sodas. They don't quench your thirst and they are seriously not good for you. Drink water.
Try to stay in a cool place. If you have to go out in the heat, move a bit more slowly - and stay hydrated. Stay in the shade as much as possible.
Your best bet for exercise is the pool. If that isn't an option, work out at the gym (assuming it's air-conditioned). If you do exercise outdoors, do it early in the morning or in the evening when temperatures are at least somewhat cooler. Take it easy. Do less and do it more slowly. This is not a good time to get in your long run or do hill repeats!
And, of course, stay hydrated. Carry a hand held bottle or a hydration pack. Sip often. Don't wait until you're parched and then drink half the bottle.
Most of this is simple common sense. Taking it easy when it's like this is pretty easy - none of us really want to do a whole lot out in the heat. But sometimes we don't have a choice, and sometimes we can get obsessed with sticking with our exercise plan no matter what.
If you have to be out in the heat, pay attention to how you're feeling. Dizziness, severe headache, nausea, excessive sweating, rapid heartbeat, or cool clammy skin can be signs of serious heat conditions like heat exhaustion or stroke. These are serious conditions - pay attention! If you experience these, get out of the sun or into a cool place, drink water, lie down and elevate your legs slightly, sprinkle cool water on yourself. If the symptoms persist or get worse (like you run a high fever, suffer confusion, or faint), get medical help.
At some point the weather will break. Until then, take it a little easy. I, for example, am taking a day off from running. I may do a little strength work tonight after it cools off - but not a lot.
And drink water.
Julie
4 comments:
It sounds unbearable. Here it is icy. Icier than usual and snowing in some part of the country which for South Africa, is pretty unusual. I have never been in snow ever. Never seen it or experienced it, despite having been overseas in winter months. In a way would rather be huddled in front of the heater here, sipping brandy, than in such intense heat as you are experiencing.
Ooh, enjoy the snow! I, too, would rather be bundled up in the cold.
Great practical advice here. It has been really hot here as well. I have had to get back on my indoor treadmill and that has made me realize just how much I miss walking outdoors. But sometimes, it's just to darn hot! or cold! (remembering winter) or raining! I guess it's why Fall is my favorite time of year!
I know, we'd really rather be outside. But it's better to do something. It's good to have the option.
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