How to stay cool, safe while working out in the heat

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Just like a car can heat up in a matter of minutes - from 85 to 120 degrees in a half hour, think of your body as the same type of vessel. It takes just five to 10 minutes to overwhelm your system`s ability to process heat.

“The biggest thing you`ll notice first of all is exhaustion,” says Dr Matthew Pirotte, NMH Emergency Medicine. “So if you are out exercising, you’ll just feel like you can’t go any more.  That is actually your heart, your cardiac system telling you it`s not able to keep up with powering your muscles but then also trying to fight this heat. You’re feeling nausea, the light-headedness.”

And that’s just the start of it.

Once your internal temperature begins to rise, you’re in the danger zone.

“Your body temperature starts to rise. That’s what we call heat exhaustion. The next step is heat stroke when you start to display confusion or, as we would say, alteration in mental status,” says Dr. Pirotte.

Universal Sole’s Joel Feinberg says if you are planning a run do it wisely and with the right gear.

“A lighter-colored shirt, shorts as well something light weight, a nice, light-weight hat,” he says.  “Stay on routes that have water. Running at times that aren’t peak sun times, so early in the morning or in the evenings.”

“When you are in this high 80s, 90 degrees, it’s just really hard for the body to compensate, and even people who think they can train in the heat to be more prepared for it, that’s actually not really true. It`s dangerous at any time,” says Dr Pirotte.


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