Beach days are here, and so is the heat. People across Tampa Bay try to stay in shape by running, biking and rollerblading outside, but it is important to take steps to safely exercise in the heat.
When the heat and humidity soar, heat related illnesses can be as mild as swollen ankles or muscles cramps, but as the body temperature continues to rise, symptoms get more dangerous.
“When the body temperatures gets over 104.9, that’s heat stroke,” said Dr. Eric Coris with University of South Florida’s Sports Medicine.
Dr. Coris explains at that point a person can become confused and not realize the dangerous situation he or she is facing. Others around them may not either.
“In many settings that’s not recognized. People wander off, get lost, overheat and die,” said Dr. Coris.
If someone in the heat does appear confused, Dr. Coris urges to get them hydrated and into a cool area.
Maria Williams, Head Coach for Run Tampa, has seen it before.
“I did have a client this past Space Coast Marathon who didn’t make it. She pushed herself too hard, and she lost control of her body, and her blood pressure dropped, recalled Williams.
In Florida, the high temperatures are not the main concern; It’s the humidity.
“Humidity is a huge problem for us because we have a hard time evaporating sweat. Our body’s main way to get rid of heat is evaporation,” said Dr. Coris.
When the air is already saturated with water vapor, the sweat on our skin has nowhere to go, and the body temperature continues to climb.
Williams has a formula to keep her team safe. She checks the current temperature and dewpoint, and she adds them together. She has found the ideal number for exercising and running is 100.
“Typically in Florida, we run 120 to 160. At 180, they tell you not to run,” said Williams.
This number can better predict how the conditions are for exercising than simply looking at the temperature. The temperature may not be high, but if the dewpoint is near or the same as the temperature, it still may be a dangerous time to exercise.
“Surprisingly, sometimes very early in the morning when the humidity is extremely high, it can be a very high risk time of day,” explained Dr. Coris.
Residents of Florida have a weapon against the heat. According to Dr. Coris, once a person has exercised in the heat and humidity 8-10 times, the body has acclimated to the conditions.
“The more conditioned you are, the less likely you are to suffer exertional heat stroke,” said Dr. Coris.
Williams recommends respecting the heat and humidity and exercising at a much slower pace than in cooler times. The slower pace will still keep your body in shape.
Make sure to hydrate all day, and after exercising replace electrolytes in your body by putting salt tabs in your water. Sports drinks will also replace those electrolytes, but those drinks are also high in sugar.