How to recognize the different types of heat illness and stay cool in hot weather
Heat-related illness can occur when your body temperature rises due to extreme heat. Here's how to recognize the symptoms and treat it effectively.In fact, if you don't take precautions in hot weather, you might be affected by heat illness. More than 600 Americans die every year from heatstroke, the most severe form of heat illness.
In Philadelphia, gyms will stay closed through July. And while they’re opening up across the rest of the state, not everyone is ready to return. © Tyger Williams/The Philadelphia Inquirer/TNS A biker rides along the Schuylkill River on the runner and bike paths near Kelly Drive in the afternoon as the sun starts to set on Friday, Jan. 17, 2020.
That leaves many turning to the great outdoors — yet, it doesn’t always feel so great when the temperature hits 90-degrees. Exercising in the heat is tough. © JESSICA GRIFFIN/The Philadelphia Inquirer/TNS Jeffrey Liu, center, runs the steps of the Philadelphia Art Museum, while wearing a mask, in Philadelphia, July 2, 2020.
“We get rid of heat through the evaporation of sweat, and so if it’s really hot outside, that process is slower and your body has to work harder,” says Patrick Davitt, program director of Health Sciences at the University of the Sciences.
The CDC Just Issued These Big New Guidelines About Coronavirus
The CDC announced things to consider to “help determine your level of risk.” Click through to see them, and all the valuable answers.
© JESSICA GRIFFIN/The Philadelphia Inquirer/TNS Puneet Sihag does push-ups on the front steps of the Philadelphia Art Museum, while wearing a mask, in Philadelphia, July 2, 2020.
Q & A
That doesn’t mean you should skip your workout. With a little mindfulness, you can still get your fitness on, and do so safely.
“Times are crazy right now, so it may be even more important to get out there,” says Davitt. “There’s a lot of mental benefits to exercise.”
How to summer in Philly: Our 2020 summer guideEase into it
The most important thing you can do is take time to acclimate your body, says Alexis Tingan, a sports medicine doctor at the University of Pennsylvania.
11 Magical Disney Kitchen Items You Need ASAP
Pretend you're at the parks or immersed in your favorite film with these Disney kitchen items—Mickey waffle makers, princess aprons, pizza makers and more. The post 11 Magical Kitchen Items Every Disney Lover Needs appeared first on Taste of Home.
“We recommend using a two-week period to ease into the heat, so starting with a one-mile jog instead of three, and slowly amping up,” he says.
Since we have to wear masks in public, consider further lowering your intensity. Masks, too, will require an adjustment period. On the bright side, Tingan says both become easier over time.
Be mindful about your mask
Wearing a mask has an impact on your workout.
“It’s harder to breathe, but when you’re the one that’s doing the heavy breathing, a mask is definitely something you need so you don’t infect everyone else,” says Ross Martinson, Philadelphia Runner owner and elite athlete coordinator for the Philadelphia Marathon.
Many runners recommend Zensah’s athletic mask, made with antibacterial and moisture-wicking fabric. Buffs, tubes of stretchy material, are another popular recommendation. The name comes from one of the main brands that makes them; they’re also sometimes called “neck gaiters.”
MLB, MLBPA reportedly making final negotiation effort
Are your plants not looking as lush and colorful as you hoped? Make sure you haven't made any of these missteps.
“Always err on the side of caution — even with the buff, cross the street whenever you can [when someone’s coming],” says cofounder of November Project Philadelphia and 15-time marathon runner.
Choose your timing wisely
Temperatures peak between 10 a.m. and 3 p.m. Plan to avoid that window, ideally by several hours.
“It’s coolest between midnight and sunrise, so try to get out there before 7 a.m.,” says Tingan.
Rolling out of bed might not feel easy, but the earlier you do so, the fewer people you’re likely to encounter. For motivation, Allaire recommends setting your clothes out the night before, and finding an accountability partner. With the pandemic, this can simply mean texting a friend to tell them your plans.
“Sometimes I’ll turn to social media and Tweet that I’m going to get up and run. Other people will chime in, and we’ll check back in with each other,” says Allaire, adding that coffee can help, too. “We also just got this programmable coffee pot — when I smell the coffee, it makes me want to get up.”
Pay attention to humidity even more than temperature
I flew on the 4 biggest US airlines during the pandemic to see which is handling it best, and found one blew the rest out of the water
I found that, above all, social distancing is a concept that varies depending on what airline you choose to fly on during the pandemic.After on flight on Delta, two flights on American, two flights on United, and two flights on Southwest, I've been adequately reacquainted with flying having been grounded since February.
While 90-degrees might sound hot, it’s actually humidity levels to which you want to pay closest attention. Remember, your body cools itself down when your sweat evaporates, and humid conditions make evaporation harder.
“In high humidity, the sweat just stays on your skin, so your body has to work on overdrive,” says Tingan.
Since evaporation is key, wiping sweat off with a towel isn’t going to help. Don’t let a cloudy day trick you either. If it’s extra humid, cloud cover won’t make much difference.
Going into a summer workout dehydrated is one of the worst things you can do, experts say. Drink water throughout the day, not just before heading out. And remember, most public water fountains are currently out of commission, so plan ahead.
“The eight glasses of water rule a day is not the end-all-be-all, but it’s a good rule of thumb,” says Tingan.
A good hydration test is to check the color of your pee. It should look like a light lemonade. If it’s darker, drink more.
For longer workouts, consider weighing yourself before and after.
“If you weigh 180 pounds right before, and you’re 175 after, you just lost five pounds of water weight,” says Davitt. “Every pound is 16 ounces of water, and ideally you want to replace that within the next few hours.”
Refuel with electrolytes
How to Beat the Summer Heat
Summer 2020 is on track to be one of the hottest years in history in certain parts of the States. Here’s how you can beat the heat. Whether you love or hate the heat, it's already turned into another scorcher this summer, and we're going to all have to figure out the best way to deal with the heat. Here's what you need to know. The Weather-Ocean ConnectionWhile it may seem a bit counterintuitive, the world's oceans and currents impact everything from temperatures and humidity to hurricanes and massive storms.
We lose electrolytes — essential minerals like sodium, calcium, and potassium — in our sweat. If exercising for more than an hour, refuel your electrolytes while working out.
Choose low-sugar options that you can add to your water, says Davitt. His favorite brands are Nuun and Generation UCan.
In the summer, cotton is not your friend.
“It holds water, which makes it not only harder to cool off, but more likely for you to blister and chafe,” says Martinson.
Instead, go for fabrics labeled moisture-wicking, often found on spandex, polyester, or other synthetic-crafted clothes. These are quick-drying, sweat-absorbing materials.
Even with those, less is better.
“You want a large surface area for sweating and evaporating, so the more of your skin that’s exposed, the better,” says Tingan.
If you feel comfortable, workout in a sports bra or go shirtless. For a T-shirt, choose light colors, which reflect heat from the sun. And don’t forget sunscreen.
Running surfaces: Trails> concrete> asphalt
Pavement absorbs light and radiation and emits it as heat, so stick to sidewalks or grass when possible. Better yet, hit a trail an hour or two away, where temperatures are almost always cooler. Cities have more buildings and roads, which absorb heat from the sun, and fewer plants, which cool the air.
Even within city limits you can find refuge on shaded trails, like those in Wissahickon Valley Park and John Heinz National Wildlife Refuge at Tinicum.
When running feels impossible, switch it up.
The pandemic has fueled an inspiring number of new runners. But jogging isn’t the only way to work out outdoors.
How the Pandemic Defeated America
A virus has brought the world’s most powerful country to its knees.How did it come to this? A virus a thousand times smaller than a dust mote has humbled and humiliated the planet’s most powerful nation. America has failed to protect its people, leaving them with illness and financial ruin. It has lost its status as a global leader. It has careened between inaction and ineptitude. The breadth and magnitude of its errors are difficult, in the moment, to truly fathom.
“I’ve been doing a lot more biking, which is great cross training and creates a little more wind against you in the heat,” says Allaire. “It’s also easier to carry more hydration and snacks.”
Bike trails near Philly worth exploringWhile the city’s public pools are closed, swimming is one of the best summer workouts if you can find a place to go. And never underestimate Youtube, which offers a library of workouts, from yoga to bodyweight classes, to try outside or in your air-conditioned home.
“If you don’t own weights, a gallon of water weighs eight pounds, so put a gallon in each hand,” says Davitt. “Or you can get a 40 pound sandbag at Home Depot for $5 — one of the greatest and cheapest workout tools.”
Carry a frozen water bottle
Fill a water bottle halfway and freeze it overnight. Top it off before you head out for your workout.
“Evaporation is the main way we lose heat, but the other one is conduction — if you touch something cold, it’ll pull the heat away from your body,” says Davitt.
Know the warning signs
If parts of your body start to cramp up or you get a headache, you may be nearing your limits. Other signs include feeling weak, lightheaded, nauseous, clammy, cold, and pale. If these symptoms occur, stop immediately, and try to cool yourself off.
“Find shade, hydrate if you have water on you, and if you’re near home, go home and get by a fan, which will help the [sweat] evaporation process,” says Tingan.
How hot is too hot?
Most experts say that as long as you’re healthy, the climate around Philly almost never reaches a point where you shouldn’t exercise outside.
“There’s not a hard and fast rule, but use common sense,” says Tingan. “If it’s super hot, go for a walk, and avoid the hard workout.”
If you have an underlying condition, always consult with your doctor first.
Don’t beat yourself up about scaling back
Listen to your body. Heat and humidity may require you to decrease your intensity and volume, and there’s no shame in that.
“It’s important that we allow ourselves a little bit of grace, especially right now — few of us are training for anything,” says Allaire. “But set goals, and make them attainable. For me, if I say I’m going to run five miles today instead of 40 miles this week, I’m better at meeting it.”
©2020 The Philadelphia Inquirer
Visit The Philadelphia Inquirer at www.inquirer.com
Distributed by Tribune Content Agency, LLC.
How to Stay Safe During a Heat Wave .
Here's how to stay cool, reduce your home's temperature, recognize heat stroke symptoms, and avoid heat-related illnesses in general. The post How to Stay Safe During a Heat Wave appeared first on The Healthy. Gallery: 8 Signs You Could Have Heat Stroke (ETNT Health)