Exercising in Hot or Cold Weather

           

The weather is changing quickly on us! Last week it started getting so cold, and today it was warm again. I don't know how to dress outside, especially on my runs. I like that the weather is getting cooler though. Running when it's cold outside is a lot easier for me than summer training was in the sweltering heat! I guess everyone's different; some runners actually prefer running in the heat. They need to make sure they prepare for it by staying well hydrated by drinking plenty of water and fluids, so they do not get heat stress. Heat stress occurs when your body's rate of heat production can exceed its ability to cool itself, and usually happens when you exercise in warm, humid weather. The three different heat stress illnesses are heat cramps, heat exhaustion, and heat stroke. Heat cramps can be prevented by warm-ups and hydrating properly. Heat exhaustion is caused by excessive water loss resulting from prolonged exercise, and is a mild form of shock. When experiencing this you will feel nausea, head ache, fatigue, dizziness, chills, and the skin will be cool and moist. Heat stroke is a life threatening emergency with a 20-70% death rate. It occurs during vigorous exercise when the body's heat production significantly exceeds its cooling capacities. It can cause brain damage, permanent disability, and death. Signs of this are dry, hot, and red skin; very high body temperature, and rapid heart rate.  If you experience any of these symptoms from any of the heat stress illnesses, stop exercising and drink plenty of fluids. 

As we move into the winter season, we runners and outdoor exercisers need to be well prepared for the cold. During winter track season we always do our distance runs outside at around 5 o'clock when the sun is going down. I usually run in layers with under armor, a hat, and gloves. When you exercise in cool weather hypothermia can result. You will experience shivering, which is the body's way of increasing body temperature. You may also experience cold hands and feet, poor judgement, apathy, and amnesia. To prevent this dress in layers, hydrate, and exercise with a friends, because hypothermia could be fatal. 

Reference: Health The Basics by Rebecca J. Donatelle