Working Out in the Heat

Working Out in the Heat: What It Does to Your Heart and How to Stay Safe

Warm weather can make it easier to get outside for a walk, run, bike ride or workout. But when temperatures and humidity rise, exercise places extra demands on your body, especially your heart. That does not mean you have to skip your workout all summer. It does mean it is important to understand how heat affects your body, recognize warning signs and make smart adjustments to stay safe.

Why Exercise Feels Harder in the Heat

During exercise, your muscles create heat. Your body works to cool itself by sending more blood toward your skin and producing sweat. At the same time, your heart is working to deliver oxygen-rich blood to your muscles. In hot or humid conditions, your heart may need to work harder than usual to keep up with both jobs. Sweating is an important part of cooling down, but it also causes you to lose fluids. When you become dehydrated, there is less fluid circulating in your body. This can make it harder for your heart to pump blood efficiently and may cause your heart rate to rise. Humidity can make the situation even more challenging. When the air is humid, sweat does not evaporate as easily, which makes it harder for your body to cool down.

How Heat Can Affect Your Heart

It is normal for your heart rate to increase while you exercise. However, heat and dehydration can cause it to rise more quickly or stay elevated longer than you expect. You may notice that a routine workout feels harder, you become tired sooner or you need to slow down more often. This is your body’s way of telling you that conditions are more demanding than usual.

People with heart disease, high blood pressure, a history of irregular heart rhythms or certain other medical conditions may be more sensitive to hot-weather exercise. Some medications can also affect how your body responds to heat or hydration. Before starting a new exercise routine or exercising outdoors in extreme heat, talk with your healthcare provider about what is appropriate for you.

Warning Signs to Take Seriously

Do not try to push through symptoms that may signal heat-related illness. Stop exercising, move to a cool or shaded area and begin cooling down if you experience:

• Dizziness, lightheadedness or feeling faint
• Headache
• Nausea or vomiting
• Weakness, unusual fatigue or confusion
• Muscle cramps
• Heavy sweating
• A rapid heartbeat that feels unusual or does not improve with rest
• Chest pain, pressure or shortness of breath that feels out of proportion to your activity

Call 911 right away for chest pain, fainting, confusion, seizures, loss of consciousness or symptoms of heat stroke. Heat stroke is a medical emergency.

Tips for Safer Summer Workouts

A few simple changes can help you stay active while protecting your heart.

Choose the Right Time
Try to exercise early in the morning or later in the evening, when temperatures are often lower. Avoid the hottest part of the day when possible.

Ease Into It
Do not expect to exercise at the same intensity you use on a mild day. Start slower, shorten your workout or take more frequent breaks. Give your body time to adjust to warmer conditions.

Hydrate Before, During and After
Drink water throughout the day and bring water with you when you exercise. Do not wait until you feel thirsty to drink. For longer, high-intensity workouts in very hot weather, your healthcare provider may recommend an electrolyte beverage, especially if you are sweating heavily.

Dress for the Weather
Wear lightweight, loose-fitting and light-colored clothing. Choose breathable fabrics, wear sunscreen and consider a hat or visor when you are in direct sunlight.

Watch the Heat Index:
The temperature alone does not tell the whole story. The heat index considers both temperature and humidity. On days with a high heat index, move your workout indoors or choose a gentler activity.  Walking at a mall, using a gym, doing an online workout at home or taking a swim can all help you stay active without placing the same strain on your body.

Stay Active, but Listen to Your Body

Regular physical activity is one of the best things you can do for your heart. During the summer, the goal is not to stop moving. It is to exercise in a way that is safe for the conditions. If you have questions about exercising safely with a heart condition, high blood pressure or another health concern, talk with your primary care provider. They can help you build an activity plan that supports your health in every season.

---

Posted in Health & Wellness