Skip to content

Summer tips for a healthy heart

June 20, 2014

Tomorrow is the first day of summer!

Keep the heat from melting your workouts by following these summer safety tips:

  1. Hydrate, hydrate, hydrateMaintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity. Avoid alcoholic and caffeinated beverages.
  2. Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun’s radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity. And don’t hesitate to take your exercise inside, to the gym, the mall or any place where you can get in regular physical activity.
  3. Ease in to summer. Allow your body to adapt partially to heat through repeated gradual daily exposures. An increase in the body’s circulatory and cooling efficiency, called acclimatization, generally occurs in only four to 14 days.
  4. Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. Remember, it’s not sweating that cools the body; rather, the evaporation of sweat into the atmosphere. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.
  5. Team up. If you can, exercise with a friend or family member. It’s safer, and could be more fun.

Because vigorous exercise in hot and humid conditions can lead to heat stress, heat stroke and related complications, know the signs of dangerTake steps to cool down and get medical attention immediately if you experience any of these symptoms.

Symptoms of Heat Exhaustion:

  • Headaches
  • Heavy sweating
  • Cold, moist skin, chills
  • Dizziness or fainting
  • Weak or rapid pulse
  • Muscle cramps
  • Fast, shallow breathing
  • Nausea, vomiting or both
Symptoms of Heat Stroke:

  • Warm, dry skin with no sweating
  • Strong and rapid pulse
  • Confusion and/or unconsciousness
  • High fever
  • Throbbing headaches
  • Nausea, vomiting or both
No comments yet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: