Beat the Heat: a Guide for Having Fun in the Sun

August 27, 2017 Joe Brady

You’re walking along a dirt road high in the Rockies, the sun is beating down, the air is thick with pollen and buzzing insects. You swat at a horsefly and attempt to stem the stream of sweat stinging your eyes. Questions begin to rattle around in your head: why the heck am I hiking in the middle of the day; why didn’t I carry a water bottle and wear my sunglasses; how much farther is my car?…
A pleasant mountain walk can lead to a hot disaster for the ill-prepared. When the heat gained from the combination of physical exertion and a hot, humid environment exceeds the body’s capacity to remove heat through it’s natural cooling system the potential to suffer from heat cramps, heat exhaustion and heat stroke are significant. This article describes how beat the heat and help the body cope with the heat, how much and what types of fluids are recommended by leading authorities, and why sunglasses are no longer the sole domain of the style-conscious.
As we get older the need to be aware of body temperature becomes more critical. Normally as we age our ability declines in being able to regulate body temperature. Exercise improves this biomarker but not right away. Take care and dress properly, keep cool Methuselah.

 

Sweat like a “pig?”

Sweat is healthy–there’s nothing wrong with “sweating like a pig.” You can tell people you’re just a proficient air conditioner. To be a truly great sweater the sweat must evaporate from the skin because if it drips it doesn’t cool. Approximately 99% of sweat is water, the rest is composed of various electrolytes. Part of acclimatization involves losing less sodium while sweating which is critical since sodium holds water and when it is lost, you lose more water from you body’s fluid compartments. Muscle cramping is thought to be due to salt loss rather than fluid loss.

Fluids!

While sweat is a fine thing and serves a very noble purpose, it is also a limited resource and needs to be replenished. Approximately 60% of the body is composed of water and that “reservoir” is best replenished by drinking water. It used to be thought that water was the best answer for all “exercise in the heat and humidity” situations but there is now ample evidence that consumption of certain sports drinks maintains physiologic function as well as drinking plain water and, in certain situations, provides performance benefits exceeding those of water. Beverages containing between 6-8% glucose or sucrose are absorbed into the body as rapidly as water, but unlike water, can provide energy to the working muscles that water cannot.
Carl Gisolfi, Ph.D., a noted thermoregulatory researcher suggests the following fluid guidelines: Drink 10 to 20 minutes before exercise (12 to 20 ounces or 1.5 to 2.5 cups); during exercise (at least eight ounces or 1 cup every 15 to 20 minutes), and after working out. Also, if training fairly heavily, drink throughout the day, not only when you feel thirsty. Water is sufficient for shorter training sessions (less than 1 hour); water with electrolytes, particularly sodium, are good for longer sessions; and water with electrolytes and a 6-8 % carbohydrate mix are best during hot, humid and long training bouts.
Ellen Coleman, RD, MA, MPH, describes the ideal fluid replacement beverage as one that tastes good to the athlete, does not cause gastrointestinal discomfort when consumed in large volumes (a drawback associated with fructose solutions), promotes rapid fluid absorption and maintenance of extracellular fluid volume, and provides energy to working muscles.

 

A few hot tips:

Moderate your exercise intensity in the heat and humidity. Performance is thought to slow 1 second per mile for every 1 degree increase in temperature above 60 degrees.
For competitors, it is wise to warm up in the shade before the event.
Clothing adds insulation to the body and reduces the effective surface area for heat transfer. It is important to wear minimal, loose fitting clothing to provide an optimal skin surface area from which evaporation can occur.
And finally, be aware that the majority of heat illness victims are novice runners, the elderly, and those with circulatory or respiratory disorders. People at risk should avoid extremes of heat or activity.

Tips from the Yellow Emperors Medicine Cabinet

Health problems from hot weather can be aggravated by eating too much meat, greasy fried, spicy foods and alcohol. Cool off in hot weather with cooling foods like fruits and vegtables. Drink lots of fluids.

Green Teas are drunk in Summer to help cool the body – they are soothing and clean tasting. One of the best green teas is Long Jing or Dragon Well Tea. Also Mint Tea (Bo He) is very cooling.

Cooling foods 
include

Xi Gua (watermelon) – cools the body & nourishes fluids

Cucumber cools the skin (use internally and externally)

Chinese Medicine is not designed to be a quick fix. It can however provide you with the tools to cultivate good health the year round. Typical illnesses seen in the clinic in summer include:

  • Anxiety, Palpitations, Restlessness
  • Dream disturbed sleep
  • Memory problems (dehydration)
  • 
Heart problems
  • Hot flashes
  • Hot painful joints
  • Digestive trouble
  • Insomnia
 Sleep problems
  • Lack of Joy
  • Poor circulation
  • 
Back pain
  • Knee pain

 

Last but not least sunglasses

Sunglasses have become an accepted part of any outdoor endurance athlete’s apparel, not just for those style-hounds. When the dangers of exercising for any length of time with unprotected eyes are considered, it is not surprising. Exposure to UV-B light increases the risk for cataracts and has been linked to the appearance of non-cancerous eye growths and retinal damage; bright sun and pollen can aggravate allergies; squinting can tire the muscles around the eyes thereby leading to headaches; and sun exposure can make the skin dry and wrinkled leading to the dreaded crow’s feet. Close-fitting sunglasses with UV-B protection can relax the eyes and forehead muscles, they protect the sensitive skin around the eyes, especially the cancer-prone lower lid, and they can provide protection from dust & insects which is especially helpful for those who wear contact lenses.
And last but certainly not least, shades can be a fashion statement.