Exercising In The Sioux Falls Heat? Here Are Some Safety Tips

We are truly experiencing the "Dog Days of Summer." The Sioux Empire is feeling the heat this week. With temperatures soaring, some workout enthusiasts are staying safe while exercising in the heat.

Personally, I know running on treadmills can be tough. You just feel like you aren't going anywhere. But there's good news! There are ways to stay active outdoors during a massive heat wave.

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The medical experts at Mayo Clinic have great safety guidelines when it comes to exercising outside when it's warm. The Mayo Clinic staff in Rochester, Minnesota took the time to answer questions about exercise safety when the weather is hot.

Here are the recommendations and precautions you should consider if you decide to exercise on a warm day:

• Watch the temperature.
  Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity. 
• Get acclimated.
  If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. It can take at least one to two weeks to adapt to the heat. As your body adapts to the heat over time, gradually increase the length and intensity of your workouts.
• Know your fitness level. If you're unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.
• Drink plenty of fluids.
  Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well-hydrated with water. Don't wait until you're thirsty to drink fluids. If you plan to exercise intensely, consider a sports drink as well as water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks with excessive sugar and alcoholic drinks because they can actually promote fluid loss.
• Dress appropriately.
  Lightweight, loose-fitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors that can absorb heat. If possible, wear a light-colored, wide-brimmed hat.
• Avoid midday sun.
  Exercise in the morning or evening, when it's likely to be cooler outdoors. If possible, exercise in shady areas or do a water workout in a pool.
• Wear sunscreen.
  A sunburn decreases your body's ability to cool itself and increases the risk of skin cancer.
• Have a backup plan.
  If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.
• Understand your medical risks.
  Certain medical conditions or medications can increase your risk of a heat-related illness. If you plan to exercise in the heat, talk to your healthcare provider about precautions.

If you have muscle cramps, nausea or vomiting, fainting, dizziness or headache, excessive sweating, low blood pressure, and vision problems, stay out of the heat immediately. This could mean you have a heat-related illness.

Overall, the Mayo Clinic staff in Rochester, Minnesota encourages you to pay attention to your body. It's so important to be physically active. Just make sure you're taking care of your body properly in this heat!