As temperatures rise, so does the risk of heat-related illnesses. Whether you’re exercising outdoors, playing sports, lounging by the water, gardening, or simply enjoying the outdoors, understanding the signs of heat stroke can help keep you and your family safe.
At FHFC Chesterton, we encourage our members to stay active, but it’s also important to exercise smartly when the weather heats up.
What is heat stroke? Heat stroke is the most serious of heat-related illnesses. It occurs when the body’s temperature rises to dangerous levels, typically above 104°F, and the body can no longer effectively cool itself. Unlike heat exhaustion, heat stroke is a medical emergency that requires immediate attention. Without prompt treatment, it can cause damage to the brain, heart, kidneys and muscles, and can lead to death.
According to FHFC Chesterton’s Personal Trainer Eric, a common mistake people make when exercising in hot weather is not being hydrated. He states members can safely continue their workouts during extreme summer heat by staying hydrated, always having water handy and wearing breathable clothing. Sharp pain, dizziness, chest tightness, heavy breathing that doesn’t slow down, and excessive sweating or chills are the signs that tell him it’s time to stop a workout and cool down.
Anyone can experience heat stroke, but certain groups such as older adults, young children, people with chronic illnesses, outdoor workers, athletes and anyone who is dehydrated are more vulnerable. Even healthy, active individuals can develop heat stroke if they overexert themselves in high temperatures.
The good news is that heat stroke is preventable. Stay hydrated by drinking water throughout the day, not just when you’re thirsty. During longer outdoor sessions consider beverages that replace electrolytes. Wear lightweight, light-colored breathable clothing whenever possible. If exercising outdoors, try to schedule workouts during the early morning or evening when temperatures are lower. If you begin feeling dizzy, weak, nauseated or unusually fatigued, stop exercising immediately and move to a cool area. Your body needs time to adapt to hotter temperatures. Ease into outdoor workouts instead of jumping into intense exercise sessions. On extremely hot days, take advantage of air-conditioned fitness facilities, indoor pools, or group fitness classes here, at FHFC Chesterton.
Recognizing the symptoms of heat stroke can save a life.
Watch for:
If you suspect someone is experiencing heat stroke, call 911 immediately and move them to a cooler location while waiting for emergency services to arrive.
If someone appears to be suffering from heat stroke:
Quick action can make a significant difference in recovery.
Summer is a great time to enjoy an active lifestyle, but it’s important to respect the heat. Understanding the warning signs of heat stroke and taking simple preventive steps can help you stay healthy while reaching your fitness goals.
If you have questions about adjusting your workout routine for warmer weather, our Personal Trainers are here to help. They can create a customized fitness plan that keeps you progressing safely all summer long.
Stop by the Fitness Center or speak with one of our Certified Personal Trainers to learn more about safe summer exercise strategies.
Resources:
Heat Stroke (Hyperthermia) – Harvard Health
Heatstroke – Symptoms and causes – Mayo Clinic
Heat Stroke: Symptoms, Treatment & Recovery
Hyperthermia (Heat-Related Illnesses) Symptoms, Causes & Treatment