Reduce your exercise intensity and take frequent breaks.ĭrink plenty of fluids. Your body may have a lower tolerance to the heat. If you're unfit or new to exercise, be extra cautious when working out in the heat. As your body adapts to the heat over time, gradually increase the length and intensity of your workouts. It can take at least one to two weeks to adapt to the heat. If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. For example, a yellow flag requires careful monitoring, and races are canceled in black flag conditions. In running events, there are "flag" warnings that correspond to the degree of heat and humidity. Know what the temperature is expected to be for the duration of your planned outdoor activity. Pay attention to weather forecasts and heat alerts. When you exercise in hot weather, keep these precautions in mind: If you don't feel better within about 20 minutes, seek emergency medical care. Drink fluids such as water or a sports drink. You may place cool, wet towels or ice packs on your neck, forehead and under your arms, spray yourself with water from a hose or shower, or sit in a tub filled with cold water. If possible, fan your body or wet down your body with cool water.
Make sure you are around people who can help you and assist in your care. In cases of heat exhaustion, remove extra clothing or sports equipment. The most effective way of rapid cooling is immersion of your body in a cold- or ice-water tub. In cases of heatstroke, due to confusion and mental status changes, you won't be able to treat yourself and you'll require emergency medical care. An oral, ear or forehead thermometer doesn't provide an accurate temperature reading for this purpose. Measuring core body temperature with a rectal thermometer is essential to accurately determine the degree of heat injury. If possible, have someone stay with you who can help monitor your condition. Stop exercising immediately and get out of the heat.
If you develop any of these symptoms, you must lower your body temperature and get hydrated right away. You need immediate medical attention to prevent brain damage, organ failure or even death. You may develop confusion, irritability, headache, heart rhythm problems, dizziness, fainting, nausea, vomiting, visual problems and fatigue.
#Country heat dance conditioning skin
Your skin may be dry from lack of sweat, or it may be moist. Heatstroke is a life-threatening emergency condition that occurs when your body temperature is greater than 104 F (40 C). If left untreated, heat exhaustion can lead to heatstroke. With heat exhaustion, your body temperature rises as high as 104 F (40 C), and you may experience nausea, vomiting, weakness, headache, fainting, sweating and cold, clammy skin. Exercise-associated collapse is feeling lightheaded or fainting immediately after exercising, and it can occur especially if you immediately stop running and stand after a race or a long run.
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#Country heat dance conditioning license
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