Is It Too Hot To Exercise Outside?
August 24, 2023
By: Tallahassee Memorial HealthCare
Categories: Be Active, Healthy Living
The kids are back in school, and the calendar says fall is coming, but Floridians know there are still several weeks of extreme heat and humidity ahead. Whether you are helping your child prepare for after school sports practices or trying to start a new fitness routine of your own, it is important to understand the proper precautions to safely exercise while you wait for the temperatures to cool down.
How hot is too hot to work out?
Unfortunately, there is not a clear rule for when it is too hot to exercise outdoors, but a few factors can help determine if you should move your workout indoors.
1. Temperature. While everyone’s heat tolerance varies, once temperatures reach 95 degrees F, most people should consider exercising inside. Additionally, the Florida High School Athletic Association mandates no outdoor activities are permitted for students if the temperature is over 92.1 degrees F.
2. Humidity. The evaporation of sweat helps cool your body, but when the air is already full of water vapor, sweat stays on your skin, making it harder for your body to cool down. This can cause the cardiovascular system to become more stressed, reduce blood flow to the muscles and tire us more quickly. Weather apps can provide you with the temperature, humidity and other useful information, such as air quality, to help you make the safest workout decisions.
3. Fitness level. If you are just starting your fitness journey, lacing up for a run when it is hot and humid is not advisable. Consider switching your afternoon run for an early morning walk to help build your tolerance to withstand the extreme conditions. Whenever you are starting a new fitness routine, it is recommended you consult with your primary care physician first.
If you have decided it is too hot to workout outside, you don’t have to skip your workout entirely. Taking a yoga class, strength training indoors or swimming can help you stay active throughout extended heat waves. Premier Health & Fitness Center even offers an indoor track, as well as a variety of cardio equipment, so you don’t have to miss a run when the temperatures are too high.
Safely exercising in the heat
While indoor options are available, it is possible for many people to continue exercising outdoors throughout the hottest months of the year with the proper precautions. Before using any of these tips below, please consult your primary care physician to ensure exercising in the heat is right for you. Everyone is different, and your physician will help you create a plan that keeps you safe – and moving.
The following tips and information can help you safely walk, run or bike in the heat:
1. Time meals appropriately. Digestion produces body heat, so it is best to wait a few hours after a meal before a hot workout. Following your workout, focus on hydrating rather than eating as digestion will only make it harder for your body to return to its normal temperature.
2. Wear proper clothing. Skip the cotton T-shirt and choose sweat-wicking athletic clothing that allows your skin to perspire and cool. While long sleeves can help protect you from the sun, opt for less clothing and more sunscreen to help sweat evaporate.
3. Hydrate before, during and after exercise. If you are working out for an hour or less, cold water is best, but consider hydrating with sports drinks for workouts lasting more than an hour. Carrying a small hydration bottle with you can help you stay hydrated during your workout and is helpful if you notice signs of dehydration, such as dizziness or lightheadedness, blurry vision or confusion.
4. Avoid direct sunlight. Besides protecting your skin from harmful sun exposure, working out in the shade can lessen the stress on your body as you try to stay cool during your afternoon workout. Find a shaded trail or opt for an early morning or late evening workout when the temperatures are cooler and the sunlight is not as intense.
5. Lower your intensity and monitor your heart rate. Remember that you will need to take things slower than usual when exercising in the heat. If you’re running, for example, run at a slower pace. Wearing a heart rate monitor is also a good idea because it allows you to monitor the stress on your heart and to see how your heart rate is adjusting. If you see that your heart rate isn’t slowing down during intervals, for example, that’s a sign to slow things down.
6. Always carry a phone. Let a friend or loved one know where you’ll be exercising outdoors, especially if you’re going alone, and what time they should expect you to return. Carry a phone so you will be able to contact someone to help if you begin to experience any heat-related symptoms.
Signs of heat illness
Heat-related illness can sometimes occur despite our best preparations. Understanding the signs, symptoms and how to treat heat illness can help you avoid serious complications.
Heat exhaustion warning signs include:
- Fatigue
- Extreme thirst
- Nausea
- Headache
- Shortness of breath
- Rapid breathing
- Muscle cramping
- Lightheadedness
If at any point in your workout you experience these symptoms, you should immediately stop and take actions to cool your body such as sitting in shady spot and pouring cool water over your head.
Heatstroke signs include the same warning signs of heat exhaustion as well as more severe symptoms like a body temperature of 103 degrees F or higher, confusion, vomiting, lack of sweating or fainting. Heatstroke is a very serious condition and requires immediate emergency medical attention.
No matter what workout you choose, always listen to your body. Injuries or complications from heat-related illnesses can be serious so adjust the intensity and frequency of your workouts as needed to keep you moving throughout the year.
If you’re looking for a climate-controlled workout, Premier Health & Fitness Center could be the escape from the sun and the heat you’re looking for. With a wide array of fitness equipment, an indoor track, two swimming pools and dozens of fitness classes, you’ll have everything you need to keep your workout routine going strong during the dog days of summer and beyond.
