Exercising Outdoors In Seminole: How To Prevent Heatstroke

If you plan on exercising outdoors in Seminole this summer, this article is for you. We are approaching the hottest months of the year, and this season comes with many heat-related illnesses.

Seminole, Florida, is part of a unique community in Pinellas County known for its suburban feel, with plenty of green spaces, sunshine, and recreational facilities. However, you may experience humid and hot weather, with daily high temperatures often exceeding 89 degrees Fahrenheit.

It sounds like the perfect city with vibrant weather, where you can sunbathe along the beach, exercise, or walk in the neighborhood. But, long hours in the sun or vigorous activities in hot weather can lead to heat-related illnesses, including heat stroke.

What Is Heatstroke?

Heatstroke is a medical emergency that gradually develops from milder forms of heat-related illness, such as heat syncope, heat exhaustion, etc. It occurs when the body loses the functional ability to maintain its average body temperature of 97.8°to 99.1°F (36.5°C to 37.3°C).

During a heat stroke, the body temperature rapidly increases to 104°F, and regulatory mechanisms like sweating are lost. The body cannot lose heat, and if treatment is delayed, it can sometimes lead to severe medical complications.

Heat stroke usually occurs with dehydration and is generally characterized by signs such as:

• Flushed and hot skin with no sweat
• Very high body temperature, usually above 104°F
• Generalized muscle weakness
• Rapid heartbeat
• Irritability and restlessness are commonly seen in children
• Rapid breathing and breathlessness
• Confusion or signs of delirium
• Seizures
• Loss of consciousness

If you experience two or more of these signs, you may have heat stroke and need help immediately. Heat stroke is usually due to prolonged physical activity and exposure to heat. However, risk factors like age, underlying conditions, and certain medications, such as antihistamines and anticonvulsants, may also put an individual at risk of developing a heat stroke.

Outdoor Exercises That Can Cause Heatstroke

Seminole has outdoor features such as parks, pathways, and trails, which are perfect for walks, running, cycling, etc. These exercises are enjoyable but may lead to heatstroke when carried out under scorching temperatures.

1. Running: running, especially midday, can quickly elevate your body temperature. The high intensity combined with direct exposure to the sun increases the risk of heatstroke. Runners need to drink at least 1 liter of water per hour to stay hydrated and should aim to run during cooler parts of the day, such as early morning or late evening.
2. Cycling: The exertion required for cycling, along with heat and humidity, makes it easier for the body to overheat. Cycling in high temperatures can lead to rapid fluid loss through sweat.
3. Playing Sports: Playing sports like soccer, basketball, or tennis outdoors can be particularly strenuous. The combination of physical exertion and hot weather can elevate the risk of heatstroke.
4. Hiking: Hiking on trails, especially without shade, can expose individuals to prolonged heat. The physical effort of hiking uphill or on rough terrain can increase body temperature significantly.
5. Outdoor Boot Camps: These high-intensity workout sessions often include various physical activities like running, jumping, and weight lifting. When conducted in the heat, these activities can quickly lead to overheating.

Note: There are no specific exercises that cause heatstroke. Any exercise in scorching weather may cause heat stroke, mainly if you are not used to high temperatures. Understanding the risks of heat stroke and taking appropriate precautions makes your stay in Seminole enjoyable while engaging in any of your favorite outdoor activities. Sounds cool? But let’s be extra careful. Here’s how to prevent and manage heat stroke, just in case you experience it.

How Can You Prevent Heatstroke?

The community-friendly features Seminole offers to provide a safe and enjoyable environment for all fitness levels. However, staying in shaded areas during the hottest hours of the day is best. If you have to be outdoors, there are ways you can prevent heatstroke.

• Wear light and loose-fitting clothing.

It is essential to wear appropriate clothes for the weather. Your exercise clothes should be light, loose-fitting, and comfortable. You could also wear baseball hats or wide-brimmed hats. Also, invest in sunscreen, especially one with a sun protection factor (SPF) of 30 or more.

• Constantly rehydrate yourself.

Rehydration is essential for regulating the body’s temperature, especially during exercise, when you lose a lot of fluid through sweat. You could also take electrolyte-rich sports drinks, which replace the electrolytes and fluid lost during vigorous activities. Ensure you drink water before, at intervals during, and after the physical activity. Avoid alcohol and caffeinated beverages. They increase the risk of dehydration and heat stroke.

• Slowly acclimatize to the heat.

If you have spent most of the year in relaxed environments or air-conditioned rooms, it is risky to commence outdoor exercise immediately. Gradually acclimatize to the heat by intermittently exercising both indoors and outdoors. Start by exercising outdoors for a few minutes and build up to an hour.  This allows your body to adjust appropriately to the heat. Always check the heat index online; if it is 90 and above, spending less time in the sun is best.

• Maintain a healthy weight.

Obesity impairs the body’s ability to regulate temperature. Fat retains heat in the body and increases the risk of developing heat-related illnesses.

• Be extra careful if you’re sick.

Your body temperature increases if you have the flu or any other infection, which could increase the risk of developing a heat stroke or even worsen it. If you’re sick, exercise indoors or in cooler areas. Some medications predispose one to dehydration and heat stroke. If you are on routine medications, please consult your physician.

What To Do If You Have Heatstroke?

Swift first aid is required in the treatment of heat stroke to avoid severe complications. Once you suspect you or someone has a heat stroke, call 911 immediately or take the person to the nearest emergency center. While waiting for the arrival of the 911 services, do these immediately:

• Remove the affected person from the sun and move them to shaded areas.
• Remove all the outer clothes.
• Cool the body by placing cold, wet cloths on the head, neck, armpit, and groin.

Take Home Message

Heat stroke is a medical emergency and requires urgent treatment. The best part of summer is spending some time outside; you can bask in the sun and enjoy fun activities outdoors without developing a heat stroke or any other heat-related illness. Always pay attention to the heat index, and reduce your time in the sun when the index is 90 and above.

If you become ill, contact TGH Urgent Care powered by Fast Track, for professional healthcare services.