If you’ve been hiding under a rock, or living underground, you may not have noticed that the North Carolina summer heat and humidity are here and aren’t going away for at least another month. We frequently tout the benefits of getting outside for our daily exercise and resets, but doing so in the heat and humidity requires some caution and a review of some simple safety reminders.
Staying Cool
Air conditioning can rapidly help to lower body temperature. If you are unaccustomed to being in the heat, think about staying close to an air-conditioned area (car, house or business, etc.). Cool misting sprays, evaporative towels or just a wet towel can also help when you get overheated.
Dress for Success
Wear lightweight and loose-fitting clothing. Wide brimmed hats and sunglasses can also help shield you from the sun.
Hydrate! Hydrate! Hydrate!
Water is your best friend on a hot day! Recent research has shown how increasing internal body temperature shunts blood to the skin to allow it to cool down. This removes a good portion of the blood from your internal organs, which can lead to organ failure and makes the heart work harder to pump what little blood it is getting out to those organs. This stresses the heart and can lead to heart damage or worse (heart attack, heat stroke, etc.). Avoid alcohol, as it leads to dehydration even faster.
Timing is Everything
Schedule your outdoor activities in the early morning or late evenings. Look for nearby shady areas to rest and cool down.
Know Your Limits
Pace Yourself. If you are not used to the heat and humidity, start slowly. If you have a medical condition that is intolerant of heat, consult your doctor about whether you should stay inside for your workouts.
Use the Buddy System
Light headedness, weakness and confusion are signs of overheating (heat exhaustion). The problem is you can’t tell that you are confused, which is why having a friend with you can be vital when your body has reached (or surpassed) its heat limit.
Sunscreen or not to Sunscreen?
The efficacy of using sunscreen has been debated recently in the medical journals. As research continues on this topic, though, we do know that sunburned skin cannot sweat and allow evaporation of sweat as efficiently as healthy skin. Protect your skin as best as you can. If you currently have a sunburn, you may want to limit your time in the extreme temperatures.
Stay safe this summer as you continue your fitness journeys, especially if you choose the outdoor option. Ask your physician or OS coach if you need guidance, or feel free to contact me at drkurt@os-insitute.com.
Kurt
Dr. Kurt Brooks
Dr. Kurt Brooks is OSI's in-house physical therapist and has almost 30 years experience. He continues his loves of anatomy and biomechanics, of life-long learning, of caring for others and of movement by incorporating Original Strength concepts into his clinical practice and daily life.
Click on his name to head over to the OSI Physical Therapy page where you can learn more about the OSI physical therapy services and/or schedule an appt with Dr. Kurt.
