Security suggestions for summer time actions | Well being & Health

DEAR MAYO CLINIC: I like to be outside. I get pleasure from operating, mountain climbing and swimming. Typically in the summertime, I take my household tenting, and we go kayaking, canoeing and do different actions. With the temperatures anticipated to be above common this summer time, what recommendation do you may have for ensuring we keep away from points whereas being lively exterior?

ANSWER: It’s nice that you’re devoted to staying wholesome by train, and being outside actually is a bonus. Being lively in any respect ages is really useful for all sufferers to enhance general well being. Whereas some folks lose the motivation to train when it’s scorching exterior, others get pleasure from actions that solely heat climate can deliver.

Scorching climate, nonetheless, can put further stress in your physique. In case you are not cautious, you possibly can threat severe sickness due to the air temperature, humidity and infrequently lack of hydration. You will need to take further precautions whatever the outside actions you select.

You need to:

Watch the temperature. Take note of climate forecasts and warmth alerts. Know what the temperature is predicted to be all through your deliberate outside exercise. In operating occasions, there are flag warnings that correspond to the diploma of warmth and humidity. For instance, a yellow flag requires cautious monitoring, and races are canceled in black flag situations.

Get acclimated to the climate. In case you are used to exercising indoors or in cooler climate, take it straightforward at first if you train within the warmth. It may well take a minimum of one to 2 weeks to adapt to the warmth. As your physique adapts to the warmth over time, step by step enhance the size and depth of your exercises.

Know your health degree. In case you are not as match as you prefer to or are new to train, be further cautious when understanding within the warmth. Your physique could have a decrease tolerance to the warmth. Scale back your train depth and take frequent breaks.

Drink loads of fluids. Dehydration is a key consider warmth sickness. Assist your physique sweat and funky down by staying well-hydrated with water. Don’t wait till you’re thirsty to drink fluids. When you plan to train intensely, think about a sports activities drink and water. Sports activities drinks can change the sodium, chloride and potassium you lose by sweating. Keep away from drinks with extreme sugar and alcoholic drinks as a result of they’ll promote fluid loss.

Gown appropriately. Light-weight, loose-fitting clothes helps sweat evaporate and retains you cooler. Keep away from darkish colours that may take up warmth. If attainable, put on a light-colored, wide-brimmed hat.

Keep away from noon solar. In hotter climate months, it’s best to train within the morning or night, when it’s more likely to be a bit cooler. If attainable, train in shady areas or do a water exercise in a pool.

Put on sunscreen. A sunburn decreases your physique’s potential to chill itself and will increase the chance of pores and skin most cancers. Use a sunscreen with a solar safety issue of a minimum of 50 and reapply usually in case you are in water, sweating or doing vigorous exercise for greater than two hours.

Have a backup plan. When you’re involved concerning the warmth or humidity, keep indoors. Work out on the health club, stroll laps contained in the mall or climb stairs inside an air-conditioned constructing.

Perceive your medical dangers. Sure medical situations or drugs can enhance your threat of a heat-related sickness. When you plan to train within the warmth, discuss to your well being care skilled about precautions.

Take note of your physique and its temperature. You wish to be conscious of your physique to cut back the chance of great heat-related situations, together with heatstroke – when your physique temperature is bigger than 104 F. Indicators and signs of heat-related sickness range however could embrace muscle cramps, nausea or vomiting, fainting, dizziness or headache, extreme sweating, low blood stress, and imaginative and prescient issues.

Warmth-related sicknesses are largely preventable. When you start to expertise any points, cease exercising instantly and get out of the warmth. It’s crucial to decrease your physique temperature and hydrate straight away. It’s possible you’ll place cool, moist towels or ice packs in your neck, brow and beneath your arms; spray your self with water from a hose or bathe; or sit in a bathtub full of chilly water. Drink fluids, akin to water or a sports activities drink. If you don’t really feel higher inside about 20 minutes, search emergency medical care.

Lastly, you probably have another well being points, it’s advisable to speak along with your major well being supplier earlier than returning to vigorous exercise.