It’s Too Darn Hot: Keep It Cool During the Hot Weather

We were pretty lucky in June. Temperatures stayed moderate and didn’t hover in the 100-plus range until late in the month. As we head into July and August, the hottest months of the year in Las Vegas, you have to take into account the heat when you’re exercising outside. That includes playing a round of golf, a playing with your kids or even going for a walk in the park.




Exercising in the heat can stress out your lungs and heart because your body temperature rises while you workout and with the heat in the air. Your body reacts by circulating more blood to your skin to cool it off, leaving less blood for your muscles. That makes your heart rate increase. As your body is trying to cool off, you could suffer from heat cramps, heat exhaustion or heatstroke.


A few tips will help you avoid heat-related illnesses and work out comfortably through the summer months.

1. Go slow. Instead of diving into your workout, let your body adapt to the heat. You can increase your intensity and length of workout as your body gets used to the higher temperatures.


2. Hydrate. Your body sweats to help it cool down, and in order to sweat, you need to have plenty of liquids inside you. Make sure to bring along a bottle of water no matter whether you plan to work out for 20 minutes or an hour. Drink it whether you feel thirsty or not. Your body will stay cooler.




3. Dress right. Make sure you’re wearing the right types of clothing while you’re working out. Lightweight clothes that fit loosely help your sweat evaporate. Try to wear lighter colored clothing that doesn’t absorb as much sunlight.


4. Timing is everything. If you do exercise outside, try to time it in the morning or evening when the temperatures are lower.




5. Lather up. A sunburn can hinder your body’s ability to cool off. Wear sunscreen even in the morning and early evening.


6. Listen to your body. If you feel weak or dizzy or develop a headache, muscle cramps, nausea, vomiting or a rapid heartbeat, stop exercising. Get out of the heat, apply water to your skin and fan yourself off. If you still don’t feel better after an hour, call your doctor. If you have a fever over 102 degrees or become faint or confused, seek medical attention.
With these tips, the heat won’t get in the way of exercise.