Here in the Pacific Northwest where we wait for warmer weather for so long, we know how to really appreciate these nice Summer days to the fullest extent hiking, swimming, kayaking, and more! Maybe you’re headed off on adventures, or maybe you’ve simply moved your exercise routine outside. Maybe you’re headed somewhere even hotter for some well-deserved time away. Whatever the circumstance, it’s important to know how to stay safe in the heat while being active.

Cause for Caution

During activity, your muscles have a higher demand for oxygen, which they receive through blood flow. At the same time, the body is producing sweat and increasing circulation to the skin to evaporate the sweat and regulate your temperature. If you’re exercising in hot conditions, this creates a stiff competition for the blood flow in your body! If your muscles aren’t getting enough oxygen through blood flow they can fatigue quickly or cramp.

There is usually a natural rise in body temperature while exercising, and also when in a warmer environment. These two factors combined means you’ll likely sweat more! More sweat means more water being lost from the body, so be extra conscious of hydrating before, during, and after a workout or activity. Symptoms of mild dehydration include fatigue and dizziness.

If you’re outside in hot weather for an extended period of time, you may experience heat exhaustion, especially if you’re performing physical activities. Heat exhaustion happens when your body is no longer able to dissipate an adequate amount of heat, and your internal temperature is increasing to a dangerous degree. This is where your body temperature rises as high as 104 F. Symptoms include nausea, vomiting, headache, weakness, and cold, clammy skin.

Action Items

Stay hydrated! Drinking water is important, but there are additional things you can do to promote hydration, for example eating moisture-rich foods like watermelon, cucumbers, celery, apples, and almost any other fruit or vegetable! This will also provide your body with essential nutrients. A small amount of salt added to a drink or food can also be beneficial. Sodium helps maintain the balance of fluids inside and outside of cells. Drinking an excessive amount of water can cause salt in the bloodstream to become diluted, throwing off the balance of fluids in the body.

Cool yourself down before you begin. Studies have shown that lowering your body temperature before exercise will prolong the time it takes for you to heat up, and actually improve performance in hot weather. Dunk yourself in a frigid stream, take a cold shower, or spend a few minutes a cold room before you work out.

Take time to check-in with yourself. Studies show the brain will anticipate your body overheating and slow down if the internal temperature is getting too hot. If you’re paying attention, your body will tell you when to quit before your temperature gets dangerously high. Don’t push yourself too much; know that you probably won’t perform at the same level when it’s really hot out as when you’re in a more temperate climate.