7 Tips For Preventing Heat Exhaustion

preventing heat exhaustion

Tips For Preventing Heat Exhaustion

I have noticed a significant rise in temperature the past few weeks. Running is hard enough by itself, but when you add the summer heat, it seems impossible. You have to work a lot harder in order to run your normal pace. And you can count on slowing things down anyway. Heat exhaustion does happen more than you think, so I wanted to share a few tips to prevent heat-related injuries. Some symptoms include low blood pressure, fatigue, paleness, headache, and dizziness. If you are showing signs of heat exhaustion it’s best to stop running, get to a cool area, and drink plenty of fluids.

 

How To Prevent Heat Exhaustion:

  1. Exercise during the cooler times of the day. Working out during the morning hours is best because the air has had all night to cool off.
  2. Stay hydrated. Drink more water than what you normally do because you are going to sweat more than you usually do, especially on humid days. You lose sodium and electrolytes through sweat, so make sure you replace them with a banana or energy bar.
  3. Dress in lightweight and breathable clothing. Dark clothes tend to draw in the heat, so the lighter the cooler you will be.
  4. Wear at least 15 SPF sunscreen in order to protect your skin from harmful ultraviolet rays.
  5. It takes your body roughly 10-14 days to become adjusted to the heat. Make sure you reduce the intensity of your workout the first few days and take frequent rests and water breaks.
  6. Warming up is always good, but during the hotter months, your muscles will naturally warm up faster.
  7. Train inside as much as possible when it is too hot. There are some places that simply do not cool off, not even in the mornings or evenings. In this case, try to run on a treadmill or do other cardio exercises indoors.

 

 

 

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Peace & Love,

Heather

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