As summer begins with scorching heat waves, it can be dangerous for anyone spending time outdoors. Whether you’re a runner, cyclist, outdoor worker, or simply enjoying outdoor activities, it’s important to be cautious in the heat.
When exercising outside during a heat wave, the time of day is crucial. Early mornings or evenings are safer for running or cycling, as the sun is less intense and temperatures are lower. However, midmorning or lunchtime workouts can be risky due to the hottest part of the day between 10 am and 6 pm.
Exercising in the heat can lead to heat-related illnesses, especially when combined with internal heat generated by physical activity. It takes about two weeks for the body to acclimatize to higher temperatures, improving sweat rates and cardiovascular efficiency. However, extreme heat waves can still pose risks even for acclimatized individuals.
Older adults and children are at higher risk during heat waves. Older adults may have decreased sweating mechanisms and cardiovascular efficiency, making them more susceptible to heat illnesses. Children may take longer to acclimatize and rely more on skin heat loss than sweating.
To stay safe during a heat wave, it’s important to exercise early in the day or late in the evening, stay hydrated, listen to your body’s cues, and wear light-colored, breathable clothing. Helmets and sports equipment can trap heat, so it’s important to make smart choices when engaging in physical activities.
Employers should provide cooling stations and hydration breaks for outdoor workers, while athletes should consider practicing without heavy gear in extreme heat. Getting a good night’s sleep and staying in air-conditioned spaces can also help reduce the risk of heat-related illnesses.
By following these tips and guidelines, you can safely enjoy outdoor activities during a heat wave while protecting yourself and vulnerable family members and friends from heat-related illnesses. Stay hydrated, listen to your body, and take precautions to stay safe in the summer heat.
