First Author: LaurenT

Second Author: LauraPoe

 ^[1]

DO I LOOK 'HOT' WHEN I EXERCISE?

Who? You.

What? Can become overheated.

When? While exercising.

Where? In extreme weather conditions.

Why? The more humid the weather is, the less efficient your body is at cooling itself.

How? The moisture in the air prevents the evaporation of sweat from your skin.^[2]

 Americans National Pastime and two a days result in death!

More than one hundred young men have died from 1960 to 2005.  Heat strokes are the number one killer in young football players due to the weight of the players, the hottness of the sun, and the heavy pads they had to wear.

POSSIBLE DISORDERS:

Dehydration (Loss of water from the body)

     Symptoms:

• Dry mouth
• No tears
• Stopped sweating
• Muscle cramps
• Lightheadedness^[3]

     Effects:

• Increases body temperature
• Decreases sweat rate, plasma volume, cardiac output, maximal oxygen consumption, exercise capacity, muscular strength, and stores of liver glycogen

     Fix It: 

• hydrate yourself

          1. 2 cups of fluids 2 hours before exercising

          2. 4-8 oz of fluid every 10-15 minutes during exercise

          3. For exercises longer than 60-90 minutes, drink a cold sports beverage low in sugar with some electrolytes

Heat Cramps (Involuntary cramping & spasms in the muscle group used during exercise)^[4]

     Symptoms:

• Painful, involuntary, brief, come-and-go muscle spasms^[5]

     Causes:

• Muscle fatigue
• Sodium & Potassium deficiency

     Fix It:

• Gently stretch
• Replace fluids and electrolytes
• Rest

     Affects:

• Mostly children

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Heat Exhaustion (Related to dehydration resulting from exertion)

     Symptoms:

• Fast, weak pulse
• Low blood pressure
• Headache
• Faintness, weakness, dizziness
• Profusely sweating
• Pale face
• Psychological disorientation

     Effects:

• Insufficient blood to the heart because it is overworking

     Fix It:

• Rest in a cool area
• Remove excess clothing
• Put cool or damp towels on body
• Drink fluids
• Rest & drink fluids for the next 24 hours

Heatstroke (Failure of the brains temperature regulatory center)

     Symptoms:

• Hot, flushed skin
• Red face
• Chills, shivering
• Very high or very low blood pressure
• Confusion, erratic behavior
• Convulsions, loss of consciousness

     Effects:

• Body doesn't sweat enough
• Body temperature rises dramatically

     Fix It:

• GO TO THE HOSPITAL!!
• Drink fluids
• Immerse in cold water

HEAT INDEX:

     -Measures temperature and humidity to tell how the air feels^[7]

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Some things to keep in mind while exercising in hot weather.

• The time of day is important. Generally, the early morning is the best time to workout, especially if it's going to extremely hot that day.

• Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat.
• Sunscreen is a must It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days. 

• Stay hydrated. Before you go out, drink a glass or two of water. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.  
• If you can, choose shaded trails or pathways that keep you out of the sun.
• Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
• Most importantly, listen to your body. STOP immediately if you're feeling dizzy, faint or nauseous.^[9]