This article Reprinted from conversation Under Creative Commons License.
As the summer begins with a heatwave, In many places, in 2024It can pose a risk to almost anyone who spends time outdoors, including runners, people who walk or bike to work, people who work outdoors, and children who play sports.
Susan YearginA heat stroke expert explains what everyone should think about before spending time outdoors in extreme heat, and how to keep yourself safe and your family and friends who are vulnerable to heat stroke.
What are the risks when exercising outdoors?
If you’re planning on running, walking or cycling to work during the heatwaves, the time of day matters: If you get up early or run at night, the sun isn’t as hot and the temperatures are cooler, so your risk is lower.
But if your usual habit is to go for a run in the morning or around lunchtime, you might want to reconsider exercising in the heat.
Almost anywhere in America, The hottest time of day is between 10am and 6pmThe body gets heat from both Temperature and solar radiation. The ground will also heat up, so you’ll feel the heat rising from the asphalt and grass even more.
addition Humidity is added It also affects the body’s ability to dissipate heat through sweat.
Don’t forget your body Generates internal heat When you’re active, like running or mowing the lawn, your body temperature rises. If it’s warm or hot outside, that activity will generate even more heat. The more intense your running or cycling, the more heat you generate.
People who work outdoors, on farms, in construction, or walking dogs, often work long hours in the heat with little room to take breaks.
Will our bodies eventually adapt to the summer heat?
It takes Approximately 2 weeks It takes the average person 1-2 weeks to fully acclimate to high temperatures, during which time the body makes incredible adaptations to help it cope with the heat.
your Sweating is improvedIt helps you dissipate heat more efficiently. Your plasma volume increases, so there’s more blood circulating around your body, so your heart doesn’t have to work as hard. Your cardiovascular system is more efficient, so you don’t heat up as much. It also helps you retain a little more salt, which helps keep you hydrated.
