Core Temperature: Why Staying Cool Matters

Getting outside in the summer almost always sounds better than running on the treadmill, riding the stationary trainer, or heading to the gym. But when it comes to exercising in hot weather, it’s important to closely monitor how you’re feeling and plan ahead so that you can get the most out of your body without sacrificing your health — or worse, pushing yourself into a dangerous situation.

Know What to Look Out For: Heat Exhaustion vs. Heat Stroke

The two things you’ll want to watch out when it comes to your body heat and heat-related illnesses are heat exhaustion and its more dangerous sibling, heat stroke. Early signs of heat exhaustion include heavy sweating, cold, pale and clammy skin, a fast and weak pulse, nausea or vomiting, tiredness, weakness, headache, dizziness, and passing out. If you suspect you’re suffering from heat exhaustion, stop exercising, move to a cool place, ideally with air conditioning, sip cold water, and put a cool, wet towel on your body or take a cool bath.

While both conditions should be avoided at all costs, heat stroke can be much more perilous if left untreated. Symptoms include a high body temperature, hot, red, dry or damp skin, a fast, strong pulse, headache, dizziness, nausea, confusion, and passing out. Treatment-wise, it’s important to get professional medical care as soon as possible. If you need to wait a while, follow the same treatment strategy as you would for heat exhaustion.

Even with education and knowledge, heat-related illnesses can easily sneak up on you — especially during the excitement of a race or event where your adrenaline is pumping. Follow this advice to optimize your summer workouts and beat the heat.

Hot Tips for Keeping Cool

1. Hot race coming up? Acclimate using saunas or hot yoga in addition to regularly training outside in the heat to increase your body’s ability to tolerate heat and regulate your core body temperature.
2. Stay cool during your effort by wearing a folded buff or bandana filled with ice or soaked in cool water around your neck. In a pinch, an old pair of panty hose works too.
3. Remember to keep drinking water! Replace what you’re sweating out with a sports drink or electrolyte mix that contains potassium and sodium.
4. Dealing with heat waves or extreme heat? Schedule workouts early in the early morning or in the evening when it’s less hot out and the sun angle is lower.
5. Seek shade. Direct sunlight can feel 10–15 degrees hotter.
6. Wear light-colored, loose-fitting clothing with moisture-wicking properties so that you can benefit from the cooling effect of evaporation on hot days.