Acclimate and Protect Yourself
It’s summertime, and things are heating up outside. Whether you’re someone who loves the sun or you simply want to spend more time outdoors, it’s important to be mindful of the risks that come with higher temperatures. This is especially true for avid gardeners, outdoor workers, or outdoor enthusiast athletes or general exercise goers. No matter how fit you are, acclimatization is key.
Why Acclimatization Matters
Just as your body needs time to adjust to higher elevations, it also needs time to adapt to hotter conditions—especially if you’re used to exercising indoors or in cooler weather. Jumping straight into your usual outdoor routine can be dangerous.
To help your body adjust:
- Shorten your workouts and lower their intensity for the first week or two of hot weather.
- Start with just 15 minutes of light activity—like walking—in the heat and gradually increase your exposure each day.
- It typically takes 9 to 14 sessions to acclimate fully, though fitter individuals may adapt faster due to better cardiovascular efficiency and more effective cooling mechanisms like sweating.
Time of Day Matters
• Avoid exercising during peak heat hours—between 10 a.m. and 3 p.m.—when the sun is at its highest and ozone levels are more intense. Instead:
- Aim for early mornings or later evenings, when temperatures are cooler and air quality is better.
- Wear lightweight, light-coloured, breathable clothing, and don’t forget a wide-brimmed hat for sun protection.
You may love working out at noon, but that’s the worst time to be outside when it’s hot.
Even the Fittest Need to Pace Themselves
Even if you’re well-acclimated, well-hydrated, and dressed appropriately, you still need to pace yourself:
- Perform interval training at a slightly slower pace.
- Shorten your workouts and take frequent breaks in the shade.
- If temperatures rise above 32°C (89.5°F), consider moving your workout indoors.
Know Your Risk Level
Some people are more vulnerable to heat-related illness, including:
- Children under 4 and adults over 65
- People with obesity, high blood pressure, heart disease, mental illness, or diabetes
- Individuals taking certain prescription drugs or consuming alcohol
- People who are not regularly physically active or who spend most of their time indoors in air conditioning
If you fall into any of these categories, take extra precautions when being active outdoors.
Watch for Signs of Heat-Related Illness
Know the symptoms of heat distress, including:
- Muscle cramps
- Nausea or vomiting
- Fatigue or weakness
- Headache
- Dizziness or confusion
- Irritability
- Excessive sweating
- Visual disturbances
- Increased heart rate
If you experience any of these:
- 1. Stop exercising immediately.
- 2. Move to a shaded or cool area.
- 3. Hydrate with water or an electrolyte drink.
- 4. Cool your body using a wet towel or bandanna on your neck, forehead, and underarms.
- 5. If symptoms don’t improve within 20 minutes, seek medical help.
Use the Buddy System
When temperatures soar, don’t go it alone. Work out with a friend who can watch for signs of heat-related illness. Extreme heat can affect your judgment or cause confusion—you may not recognize you’re in distress, but your workout partner might.
Then of course there is always the air conditioned in-doors, where you can experience DEEM’s 4 pillars Diet • Exercise • Education • Mindset, and get your health journey going.
• https://www.cnn.com/2021/07/09/health/hot-weather-exercise-tips-wellness
• https://time.com/6207087/improve-heat-tolerance/
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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