Fitness Considerations for Summer Heat

For summer seasons, it is always good to keep safe and just enjoy it. Summer is favorable for refreshment moments outdoors with family members or working out an admirable exercise and hitting the beach. Only people should also be alert of warm weather. Based on the Center for Disease Control’s (CDC) numerous studies, hyperthermia is a condition caused by extreme heat. Without a heat control system of the body, the temperatures of the body may rise up quickly and can get daring without the earliest medical attention. When you expose your body to extreme heat, it can also induce preexisting conditions that include heart and respiratory diseases. In their report, the CDC explains that there were about 8,081 deaths related to heat in the United States from 1999 until 2010. Seventy two per cent of death cases due to heat pointed majorly on exposure to heat as a primary cause.


Most at risk people to heat-related illnesses have been found to be infants, small children, and over 65 adults. Also, at risk are those patients who have diabetes, heart disease, are overweight and other pre-existing conditions. Among the list are also people drinking alcohol. These lack a better ability to cool themselves when they spend all day on heat and they can be highly risking developing heat exhaustion and/or stroke.


You may miss from the above description but don’t have a wrong thought that you can brave heat-related illness by your immunity system. Heatstroke and heat exhaustion can occur to anybody, and more so if you participate in any physical activity exposed in warm weather. Whether you hang around with your footballer friends as you toss a football back and forth, or may be hard training for a triathlon, just keep with you a hydrating habit and be safe.


Keep going through the article and learn what the signs of heat exhaustion and heatstroke include and effective measures you ought to take when you and your friend suffers from this kind of heat-related illness.


Heat Exhaustion


Heat exhaustion is one serious illness of heat. It’s likely symptoms include fatigue, muscle cramps, headache, dizziness, fainting and nausea or vomiting. Additionally, even though the body gets overheated, a patient of heat exhaustion will several times have cool and moist skin.  This is positive since it means the body does still have the ability to cool itself. The last symptoms of heat exhaustion also include a fast but weak pulse and a rapid but shallow breathing.


If you think of showing signs of heat exhaustion, stop all the physical activities with an immediate effect – suggests Mayo Clinic. Get yourself to a cool place and rest as you drink cool water or a rehydration sports drink until all symptoms subside. If the symptoms persist for over an hour and you begin feeling dizzy or losing consciousness, immediately contact your doctor. And when your body temperature goes to above 104°F, get attended to by a medical doctor immediately.




This is a heat-related illness that is quite severe and unlike the other will require emergency treatment. Based on Mayo’s concerns, if this condition is left untreated, it can damage your heart, brain, muscles and kidneys altogether and lead to very serious effects of long-term or death.


Heatstroke symptoms are more the same as those of heat exhaustion such as fatigue, muscle cramps, and headaches among others. Basically before getting a heatstroke, you will get through a heat exhaustion first. Some clear cut symptoms that differentiate between heat exhaustion and heatstroke are a 104°F body temperature or a hot skin to the touch, slurred speech, fainting, increased dizziness and a flushed skin. Anybody suffering from heatstroke may at times get confused and irritated and also suffer from seizures, if not fallen into a coma. All these are serious conditions that may make you lack sleep.


If you know someone showing signs of the heatstroke, rush to your phone and call 911 immediately. As you wait for that medical help get the victim to the coolest location and remove any excess clothing he/she may be putting on and try as much as possible to cool them down. You can as well put the victim in a cool shower or tub and/or put ice packs on the person’s neck, head, groin and armpits.


7 Ways of Preventing Heat-Related Diseases


The Environmental Protection Agency (EPA) of the U.S. have established that the commonest deaths caused by weather in the U.S. involves heat exposure. And having said that, many ways exist to prevent this if you pay tribute to damn weather effects on your body. These ways include:


Don’t sit in or leave children or pets in cars because cars heat up very fast. This ignorance is the commonest cause of heat-related fatalities in most children.

Mind the hot times of the day. Don’t just jog 5 miles at 1:00 p.m. when it is terribly shining.

If you will be active in the heat, get acclimatized to the new environment because the majority of cases of heat-related illnesses are developed as a result of people working out in hot weather without allowing for their bodies to adjust to the new environment and climate.

During the sudden heat waves get alert for those at higher risk of developing heat exhaustion or heatstroke.

Always make sure you are adequately hydrated during physical activity.

In a hot climate, or when working out, wear loose-fitting clothing that allows your body to cool nicely. The heavy and tight-fitting clothing will not allow you to cool off your body easily.

Do use sunscreen and apply for every 2 hours that you spend in direct sunlight. With sunburn, it comes very openly and visibly. Just make sure your body is a bit warmer than usual.

Remember to share this message and follow every step above to ensure the very happiest, safest, and most active summer.