According to the Center for Disease Control and Prevention, approximately 400 people die each year from heat exposure. The human body is amazing at dissipating heat. Our bodies will increase circulation, lose water through the skin and sweat glands (sweating), and even through panting to release heat from the blood when it is heated over 98.6 degrees Fahrenheit.

It is important to realize that although the human body is very effective at cooling the body through sweating (evaporation), elements like high relative humidity inhibits the body's ability to cool from evaporation. Since Washington, DC is an extremely humid area, it is important to understand the effects of humidity on the human body, and how to keep yourself safe from hot weather injuries like heat cramps, heat exhaustion, and heat stroke.The information regarding the tips for exercising and moving safely and healthfully outdoors during high temperature and humidity are provided by the National Weather Service and the American Council on Exercise.

10 Tips to Protect Yourself from Heat Illness

Heat Stress Index

• Reduce the intensity of your workout, particularly the first few times you are exposed to higher temperatures.
• Use the heat stress index table to determine the risk of exercising at various combinations of temperature and humidity.
• When the heat stress index rises above 90 degrees Fahrenheit, consider postponing your exercise session to later in the day.
• Work out in the morning to beat the heat.
• Wear minimal clothing to provide greater skin surface area for heat dissipation.
• Wear lightweight, loose fitting, light colored clothing to reflect the sun's rays.
• Wear clothing that wicks water and sweat.
• Drink before, during, and after exercising. Drink six to eight ounces of fluid every 20 minutes during exercise.
• Consume more fluids than you think you needs before and after exercise.
• Know when to say 'no' to exercise. Use common sense to prevent heat stress when it gets hot out.

The effects of cold weather on the body can be just as detrimental as the effect heat has on the human body. The biggest concern for exercising in the cold is hypothermia, which is a result of too much heat loss. Heat loss is controlled by the human body in two ways. The first is through insulation of the body, which comes from body fat plus extra clothing. The second factor is the environment in which you exercise. Environmental factors including temperature, wind, and water all play a role in the body's ability to maintain a comfortable temperature.

It is important to remember that Washington, D.C. can become very cold, especially in the months of January and February. Before you go out and exercise in the cold, try and follow these tips provided by the National Weather Service and the American Council on Exercise.

5 Tips to Protect Yourself from Cold Illness

• Wear layered clothing that covers the whole body.
• Make sure to keep your head, fingers, and toes well insulated with hats, gloves, and socks.
• Choose clothing that will trap air, but allows sweat to pass through (wick) away from the body.
• Consult the Wind Chill index to make sure you are exercising in permissible conditions.
• Warm the air you are breathing if the temperatures are below your comfort level (breathe through a mask or scarf).

HOME | ABOUT | CONTACT | LINKS