Heat and exercise: Keeping cool in hot weather
Stay safe during hot-weather exercise by drinking enough fluids, wearing proper clothing and timing your workout to avoid extreme heat.
By Mayo Clinic Staff
Whether you're running, playing a pickup game of basketball or going for a power walk, take care when the temperature rises. If you exercise outdoors in hot weather, use these commonsense precautions to prevent heat-related illnesses.
How heat affects your body
Exercising in hot weather puts extra stress on your body. If you don't take care when exercising in the heat, you risk serious illness. Both the exercise itself and the air temperature and humidity can increase your core body temperature.
To help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate. If the humidity also is high, your body faces added stress because sweat doesn't readily evaporate from your skin. That pushes your body temperature even higher.
Under normal conditions, your skin, blood vessels and perspiration level adjust to the heat. But these natural cooling systems may fail if you're exposed to high temperatures and humidity for too long, you sweat heavily, and you don't drink enough fluids.
The result may be a heat-related illness. Heat-related illnesses occur along a spectrum, starting out mild but worsening if left untreated. Heat illnesses include:
May 06, 2017
- Heat cramps. Heat cramps, sometimes called exercise-associated muscle cramps, are painful muscle contractions that can occur with exercise. Affected muscles may feel firm to the touch. You may feel muscle pain or spasms. Your body temperature may be normal.
- Heat syncope and exercise-associated collapse Heat syncope is a feeling of lightheadedness or fainting caused by high temperatures, often occurring after standing for a long period of time, or standing quickly after sitting for a long period of time. 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.
- Heat exhaustion. 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. If left untreated, heat exhaustion can lead to heatstroke.
Heatstroke. Heatstroke is a life-threatening emergency condition that occurs when your body temperature is greater than 104 F (40 C). Your skin may be dry from lack of sweat, or it may be moist.
You may develop confusion, irritability, headache, heart rhythm problems, dizziness, fainting, nausea, vomiting, visual problems and fatigue. You need immediate medical attention to prevent brain damage, organ failure or even death.
See more In-depth
- Tips for preventing heat-related illness. Centers for Disease Control and Prevention. https://www.cdc.gov/disasters/extremeheat/heattips.html. Accessed Jan. 27, 2017.
- Heat and athletes. Centers for Disease Control and Prevention. https://www.cdc.gov/extremeheat/athletes.html. Accessed Jan. 27, 2017.
- Hyperthermia: Too hot for your health. National Institute on Aging. https://www.nia.nih.gov/health/publication/hyperthermia. Accessed Jan. 27, 2017.
- Warning signs and symptoms of heat-related illness. Centers for Disease Control and Prevention. https://www.cdc.gov/extremeheat/warning.html. Accessed Jan. 27, 2017.
- O'Connor FG, et al. Exertional heat illness in adolescents and adults: Epidemiology, thermoregulation, risk factors, and diagnosis. http://www.uptodate.com/home. Accessed Jan. 27, 2017.
- O'Connor FG, et al. Exertional heat illness in adolescents and adults: Management and prevention. http://www.uptodate.com/home. Accessed Jan. 27, 2017.
- Mechem CC. Severe nonexertional hyperthermia (classic heat stroke) in adults. http://www.uptodate.com/home. Accessed Jan. 27, 2017.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 3, 2017.