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As any Texan knows, summer is by far the longest season of the year. A typical Texas summer means heat, and sometimes excessive heat for long stretches at a time. This can pose a risk for active individuals who enjoy being outside to exercise. And it’s not just Texans who are at risk, several states across the country are already experiencing record heat as summer officially gets underway.
Whether exercise is low-impact such as walking, or higher-impact such as running or taking part in athletic activities, prolonged heat exposure can result in serious outcomes such as heat exhaustion, heat stroke or even death. In fact, according to the U.S. Department of Health and Human Services, heat-related deaths continue to climb each year. Furthermore, the Associated Press reports that 2023 set an all-time record for deaths in the United States caused by heat.
So, is it safe to exercise outdoors during the summer? According to Texas Orthopedics Surgeon Dr. Greg Westmoreland, exercising can be safe with certain precautions. Being body aware is key and should be monitored during an exercise session. Under moderate summer conditions, the human body will naturally regulate functions such as heat rate, breathing and perspiration to adapt to the warmer temperatures. But it’s much harder for the body to properly function and accustom itself to extreme heat during long periods of outdoor exercise.
According to Dr. Westmoreland, there are ways to still enjoy exercising outdoors while staying safe. Ideally, the exercise routine should start out slowly and gradually add more time and/or exertion. He also recommends that activities be planned during early morning hours when temperatures are generally cooler. Evening hours may be a possibility, however, summer evenings in Texas can oftentimes stay very warm even after the sun sets. It’s also crucial to stay fully hydrated during a workout. While water is helpful, replacing electrolytes is key to supporting the body. Additionally, wearing light, natural fiber clothing will allow your body to breathe. Keeping the body cool can also be accomplished by using wet towels or ice packs. Finally, take frequent breaks, stay out of the direct sun and place a time limit to your exercising or strenuous outdoor activities.
It is vital to stop exercising if you begin to experience adverse reactions that could indicate heat exhaustion or heat stroke. Symptoms such as dizziness, confusion, headache, rapid pulse, nausea, excessive thirst or sweating are signals that you may need immediate medical attention. Exercising outdoors can still be an option in the summer, if you are being mindful of the body’s limitations to prolonged or extreme heat, staying properly hydrated, and staying aware of the body’s physical reactions.
