By Grace Slevin, PT, DPT
Summer is here, and the warmer weather makes it tempting to head outside for some fun! Whether you’re hiking, running, playing sports, working in the yard, or spending a day at the beach, it’s important to enjoy the outdoors safely.
After the colder winter and spring months, exercising in summer heat and humidity can be a shock to the system. Give your body time to adjust by starting slowly and gradually increasing the length and intensity of your outdoor activity. This can help your body become accustomed to exercising in warmer conditions and reduce your risk of heat-related illness.
Plan Ahead Before Heading Outside
The best treatment for heat exhaustion and stroke is prevention. Reviewing the weather beforehand, planning appropriate exercises, and proper nutrition and hydration can help your body better tolerate outdoor activity.
To help prevent heat exhaustion and stroke, please keep the following in mind:
Check the Heat Index
This is a calculation that takes into account temperature and relative humidity to estimate how hot the conditions feel to the body. This is important because high humidity levels don’t allow the body to sweat properly to assist in cooling. When the heat index is between 80-89°F, it’s important to utilize caution. When the heat index is greater than 90°F, heat exhaustion and stroke symptoms can begin or continue and extreme caution needs to be taken.
Side note: Remember to keep this in mind for our four-legged friends! When considering outside exercise with your dog, add the temperature and the humidity.
- </= 130°F: generally safe for all dogs
- 130-150°F: monitor closely and limit walks to short and easy
- >150°F: dangerous, especially for at-risk breeds
Heat Index Chart courtesy https://www.weather.gov/grb/heat
Stay Hydrated
Hydration needs vary based on the temperature, humidity, activity level, duration of exercise, clothing, individual sweat rate and health conditions. Current hydration recommendations are:
- Take a person’s body weight and divide it by 2.2, which will be their weight in kilograms. This is how many ounces someone should drink per day.
- If you’re exercising or outside in the heat, it’s recommended to increase this amount by 8 ounces per hour.
People who have been instructed to limit fluids or sodium because of a medical condition should speak with their healthcare provider about appropriate hydration during hot weather.
Choose a Cooler Time of Day & Wear the Right Clothing
Direct sun exposure can increase heat exposure and dehydration, so avoiding times of the day with direct sunlight will be helpful in preventing heat-related illness. Try to avoid exercising outside between the hours of 10 a.m.-4 p.m., if possible. If you have to be outside, be sure to reduce the intensity of your activity, take frequent breaks, and wear proper clothing, including light-colored, moisture-wicking, and loose clothing to help prevent overheating.
When exposed to increased heat and humidity, there is an increased risk of developing heat exhaustion or worse. Whether you’re working outside, exercising, or just relaxing at the beach, it is important to be mindful of the following signs of heat exhaustion:
- Heavy sweating
- Nausea
- Dizziness or lightheadedness
- Headache
- Extreme thirst
- Muscle cramps
- Elevated body temperature
- Pale, cool, or clammy skin
What to Do for Heat Exhaustion
If you or someone around you begins experiencing symptoms:
- Stop the activity immediately
- Move to a cooler space
- Sit or lie down and rest
- Hydrate – take frequent sips of cool water
- Remove unnecessary or excess clothing
- Don’t leave the person alone
If symptoms do not resolve in 60 minutes with cooling and resting, seek evaluation from a healthcare provider or call 911.
Know the Signs of Heat Stroke
Signs and symptoms of heat exhaustion are important to understand and monitor. Heat exhaustion symptoms can rapidly progress towards heat stroke. Signs of heat stroke may include:
- High body temp: >104°F
- Altered mental status: confusion or slurred speech
- Skin is suddenly dry and hot
- Nausea and vomiting
- Rapid breathing and heart rate
- Flushed skin
- Headache
*A person does not need to have all of these symptoms to develop heat stroke.*
What to Do for Suspected Heat Stroke
If you or someone around you is experiencing heat stroke, call 911 or seek immediate medical care. While waiting for emergency medical services:
- Move the person to a shaded or cool area
- Remove excess clothing
- Immediately cool the person
- Apply cold, wet cloths or ice to the head, neck, armpits, and groin
- Stay with the person until help arrives
Enjoy the Outdoors Safely
Heat exhaustion and heat stroke are serious conditions that deserve attention. However, you can still enjoy the great New Hampshire outdoors by planning ahead, giving your body time to adjust, staying hydrated, and monitoring how you feel.
New Hampshire only gives us so many warm, nice days before the chilly winter returns, so please enjoy the weather, but do so safely. If you have any further questions about these conditions, please speak with your physical therapist or someone on your medical care team.
