Outdoor summer activities, while fun, can often distract us from the dangers a hot day can cause for our bodies. With a bit of preparation and listening to your body, you can prevent developing severe conditions like heat exhaustion and heat stroke. Anyone can experience these conditions, but seniors, young children, and people who spend extended time outside are most at risk. Serious cases of heat exhaustion and stroke can be life-threatening.  Here are six steps from Dr. Dev Desai to help you stay active and enjoy the outdoors safely this summer:  

1. Stay Hydrated  

Hydration is key to staying active in the heat. Our bodies lose more water through sweat during hot weather, so it's important to replenish that loss.  

• Drink Plenty of Water: Aim for at least 8-10 glasses of water a day, and more if you're engaging in physical activity. I recommend trying to carry a water bottle with you to remind yourself to sip regularly.  
• Electrolyte Balance: If you're exercising for extended periods, consider sports drinks that replenish electrolytes, but be mindful of the sugar content. Natural options like coconut water are great, too.  

2. Dress Appropriately  

What you wear can significantly impact your comfort and safety in the heat.  

• Lightweight, Loose-Fitting Clothes: Choose breathable fabrics like cotton or moisture-wicking materials to help keep your body cool.  
• Light Colors: Dark colors absorb more heat, so opt for light-colored clothing that reflects the sun's rays.  
• Hats and Sunglasses: Protect your face and eyes from the sun with a wide-brimmed hat and UV-protection sunglasses.  
• Sunscreen: Apply broad-spectrum sunscreen that protects against UVA and UVB rays to prevent sunburn and skin damage. Use as directed. Remember to use sunscreen that is at least 30 SPF to reduce your risk of developing skin cancer.   

3. Time Your Activities Wisely  

The timing of your outdoor activities can make a big difference in how your body handles the heat. Exercising in mid-eighties temperatures or above poses a higher risk to your health.   

• Avoid Peak Heat Hours: Try exercising or doing outside activities early in the morning or later in the evening when temperatures are cooler.  
• Pace Yourself: Start slowly and gradually increase the intensity of your activities to allow your body to acclimate to the heat. Don't push yourself to workout at the same level you do indoors; heat adds stress to your body as it tries to both cool you down and exercise.  Even athletes are at risk of overdoing it in the heat; they should also avoid intense workouts on hot days and limit their time in the heat.   

4. Listen to Your Body  

Heat stroke or exhaustion can happen very quickly. Your body will give you signals if it's struggling with the heat. I encourage my patients to listen to their body, and to cool down and hydrate as soon as they notice any symptoms. However, taking steps to prevent these symptoms is always the best solution.  

• Signs of Heat Exhaustion: Look out for symptoms like heavy sweating, weakness, dizziness, nausea, and headache. If you experience these, move to a cooler place, drink water, and rest.  
• Heat Stroke Warning: This is a medical emergency. Symptoms include high body temperature, confusion, rapid pulse, and loss of consciousness. Call 911 immediately if you suspect heat stroke.  
• Closely Monitor High-Risk Individuals: Seniors and children are more vulnerable in high-heat environments. Make sure to check in on them frequently. Consider setting time limits when they are outside, especially during the hottest part of the day (10 a.m.- 2 p.m.). Setting scheduled hydration breaks and using shaded areas are other ways to lower their chance of getting sick. 

5. Stay Active Indoors  

If it's just too hot outside, there are plenty of ways to stay active indoors.  

• Home Workouts: Follow online workout or dance videos, practice yoga, or use home exercise equipment.  
• Join a Gym: Many gyms are air-conditioned and offer a variety of classes and equipment to keep you active regardless of the weather.   

6. Stay Informed  

Keep an eye on weather forecasts and heat advisories. Knowing what to expect can help you plan your activities more safely.  

• Heat Index: Pay attention to the heat index, which factors in humidity to give a more accurate measure of how hot it feels.  
• Weather Apps: Use apps to get real-time updates and alerts about extreme weather conditions.  

By following these tips, you can stay safe, active, and healthy throughout the summer. Remember, the goal is to enjoy the warmth and sunshine while protecting your body from the potential dangers of heat. Stay hydrated, dress appropriately, listen to your body, and make the most of these sunny days!  

Sources:  

https://www.copcp.com/Articles/Details/221-understanding-heat-stroke-and-its-progres 

https://health.clevelandclinic.org/should-you-exercise-when-its-hot 

https://www.nia.nih.gov/health/safety/hot-weather-safety-older-adults 

https://www.uclahealth.org/news/article/hot-temperatures-make-exercising-outdoors-a-risk