July 2004

Summer Exercise Tips !

With the summer heat upon us, there are many things we can do to stay safe and comfortable as we exercise. Follow these safety tips for starters. Become familiar with the signs of dehydration and heat illness below, listen to your body and use your common sense whenever you exercise.

SUMMER SAFETY TIPS

Exercise earlier or later in the day to avoid the worst heat between 11am and 4pm. Those muggy and hot summer days can be especially dangerous -see the heat sensation index below for more information about humidity and heat. The Chart of Heat Sensation illustrates the relation of humidity and heat to our perceived temperature.

Drink extra water and sports drinks. Remember if you feel thirsty you are already dehydrated. Heat illness (a danger indoors or outdoor) can be made worse by humidity and dehydration.Wear appropriate clothing and sun protection. Sweating more does not mean you are working harder. It means that your body isn't cooling well enough. Try exercising in the pool for a refreshing change.

Dehydration Symptoms

Dehydration symptoms at % body weight lost
. 5% thirst
2% strong thirst, loss of appetite, stomach discomfort
3% dry mouth, reduced urine
4% flushed skin, impatience, apathy, stumbling during exercise
5% hard to concentrate
6% body temperature regulation is impaired
8% dizzy confused
10% delirium, imbalanced, swollen tongue
11% kidney failure

Heat Illness

General symptoms of heat illness include: unusual fatigue, weakness, irritability, disorientation, nausea.

To prevent heat illness drink cool water often during exercise, dress appropriately, exercise at cooler times of day, exercise indoors during the worst hot and humid weather.

This is not intended as medical advice which should be obtained directly from your doctor.

Chart of Heat Sensation / Perceived Temperature

Look at this chart to see how humidity affects the temperature it feels like to us.

The column down the left is % relative humidity.

The number across the top is actual Air Temperature *F.

The numbers on the grid are approximate perceived temperature, or what it feels like when it’s that temperature outside with that humidity level.

75*

80*

85*

90*

95*

100*

105*

110*

115*

120*

0%

69*

73*

78*

83*

87*

91*

95*

99*

103*

107*

10%

70*

75*

80*

85*

90*

95*

100*

105*

111*

116*

20%

72*

77*

82*

87*

93*

99*

105*

112*

120*

130*

30%

73*

78*

84*

90*

96*

104*

113*

123*

135*

148*

40%

74*

79*

86*

93*

101*

110*

123*

137*

151*

50%

75*

81*

88*

96*

107*

120*

135*

150*

60%

76*

82*

90*

100*

114*

132*

149*

70%

77*

85*

93*

106*

124*

144*

80%

78*

86*

97*

118*

136*

90%

79*

88*

102*

122*

100 %

80*

91*

108*

90*-105* possibility of heat cramps
105*-130* heat exhaustion likely, possible heat stroke
130*+ heat stroke a risk


This is not intended as medical advice which should be obtained directly from your doctor.


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