“The heat is on, on the street
Inside your head, on every beat
And the beat’s so loud, deep inside
The pressure’s high, just to stay alive
‘Cause the heat is on”
With the summer season upon us, the heat is definitely on. With some scorching months ahead, I thought I would share six trucker exercise tips and touch on the importance of taking precautions when working out in the heat. This was mostly brought on by my attempt to go for a run at our terminal in Kingman, AZ in 98* temperatures, accompanied by a hot “blow dryer” like wind. The result? Dehydration, nausea and light headedness. I wasn’t quite acclimated to the summer heat yet.
Yes, it was arrogant and stupid on my part, lesson learned.
6 Trucker Exercise Tips for Dealing with Heat
So, whether you are going for a power walk, a run, or playing a group sport in hot weather, use these common sense precautions (something I didn’t utilize myself).
- Exercise in the morning or evenings if possible, avoid the hottest part of the day.
- Get Acclimated. If you are used to exercising indoors or in cooler weather take it easy at first, give your body time to adapt to the weather change.
- Know your fitness level. If you are just beginning a workout regime you may have a lower tolerance to the heat.
- Drink plenty of fluids! Dehydration is a key factor in heat related illnesses. Keeping well hydrated helps your body sweat & cool down.
- Dress appropriately. Wear light weight, light colored clothing.
- If possible, always consider moving your workout indoors to avoid the heat, especially in extreme temperatures.
Exercising in extreme heat can obviously wreak havoc on your body and result in a serious heat related illness. For example:
- Heat cramps, which are painful muscle contractions.
- Heat exhaustion occurs when your body temperature rises above 104 F. Symptoms include nausea, vomiting, headache and cold, clammy skin.
- Heatstroke. Heatstroke can be life threatening. Symptoms include confusion, irregular heart rhythm, dizziness, nausea, visual problems & fatigue.
If at any time during your workout you develop any of these symptoms, you must lower your body temperature and get hydrated. Stop exercising immediately and get yourself to a cooler location. According to the Mayo Clinic, if you are not feeling better within 30 minutes you should consult your doctor or seek immediate medical help.
I know that with temperatures in AZ hitting the triple digits, I personally, am going to be a lot more careful this summer while exercising. I am definitely going to follow my own advice and listen to my body when it says STOP!
* Lyrics quoted from The Heat Is On by Glenn Frey