Whatever brings you outside — a bike ride with friends, a jog in the park or just a stroll around the block — it’s important to stay safe when the temperature rises.
Tips for heart patients
If you’re a heart patient, older than 50 or overweight, you might need to take special precautions in the heat, according to Gerald Fletcher, M.D., professor of medicine at the Mayo Clinic, in Jacksonville, Fla.
Always check with your healthcare professional before starting an exercise routine. Certain heart medications like beta blockers, ace receptor blockers, ace inhibitors, calcium channel blockers and diuretics (which deplete the body of sodium) can exaggerate the body’s response to heat, Fletcher said.
But Fletcher points out that it’s important to keep taking your medications —and taking them when you’re supposed to.
Even if they’re not on medications, older people also need to take precautions in the heat.
“If you’re older than 50, you may not be aware that you’re thirsty,” Fletcher said. “If you’re going to be outside, it’s important to drink water even if you don’t think you need it.”
Tips for everyone
Think you’re ready to brave the heat? Watch the clock and buddy up, Fletcher said. It’s best to avoid the outdoors in the early afternoon (about noon to 3 p.m.) because the sun is usually at its strongest, putting you at higher risk for heat-related illnesses.
If you can, exercise with a friend, because it’s safer — and more fun — to have someone at your side. Here are some other tips:
- Get off on the right foot. You probably sweat the most in your shoes, so choose well-ventilated shoes and look for socks that repel perspiration. Foot powders and antiperspirants can also help with sweat.
- Dress for the heat. Wear lightweight, light-colored clothing in breathable fabrics such as cotton, or a newer fabric that repels sweat. Add a hat and/or sunglasses.
- Drink up. Before you get started, apply a water-resistant sunscreen with at least SPF 15, and reapply it every two hours. Stay hydrated by drinking a few cups of water before, during and after your exercise. Avoid caffeinated or alcoholic beverages.
- Take regular breaks. Find some shade or a cool place, stop for a few minutes, hydrate and start again.
Whatever you do, don’t throw in the towel, Fletcher said. “Don’t NOT exercise — adapt!”
Symptoms of heat exhaustion:
- heavy sweating
- cold, moist skin, chills
- dizziness or fainting (syncope)
- a weak and 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