KANSAS CITY, Mo. — Summer is a time to be exercising outdoors instead of the gym or home. A study from Glasgow University in Scotland finds activity outdoors is about 50 percent better for our mental health.
But Glasgow doesn’t have the heat Kansas City has. Doctors say it takes a week or two for your body to get acclimated to exercise in the heat. So take it easy at first. Increase the duration and intensity of your workout every few days.
Dr. Neal Erickson, a family practice doc at St. Joseph Medical Center, says think about the medications you’re taking.
“Blood pressure medications, diuretics, can have a large impact if you’re out sweating a lot,” he said. “That can increase the effect of the diuretic and drop your blood pressure too low. Wouldn’t want you to not take your medication, but make sure you just gradually increase your activity. You’re acclimated to that change. And make sure if you are having symptoms of feeling dizzy or lightheaded, that could be a sign that your medication is doing too much. You might want to speak to your doctor about that.”
He says be sure to drink plenty of water. Don’t forget about “pre-hydrating” before exercise.
“Some people like to do a lot of the sports drinks and those taste good, but the problem is they can have too much sugar sometimes,” he said. “We have to be careful. That’s not generally very healthy, so making sure plenty of water is your primary hydration source is important.”
As for exercise attire, Dr. Erickson says to wear loose-fitted clothing that won’t hold on to all the moisture from sweating. It should be light-colored to reflect the light.
Exercise in the morning or evening and in a shady area. The U.S. Department of Energy found it can be as much as 25 degrees cooler in a shady area on a dirt path as on asphalt in the sun.
Warning signs that you’re overdoing it in the heat include weakness, dizziness, muscle cramps, nausea and headache. You need to get out of the heat. Drink water. If possible, have someone with you because if you’re confused, you may not realize how sick you are from the heat.
