Common safety preparations when exercising in extreme cold or extreme heat include the following:
Exercising in Extreme Heat:
- Schedule workouts during the cooler parts of the day, such as early morning or late evening, to avoid peak heat hours (10 AM to 4 PM).
- Stay well hydrated by drinking water before, during, and after exercise; consider electrolyte drinks for prolonged sweating.
- Wear light-colored, loose-fitting, moisture-wicking clothing to help keep the body cool.
- Use sun protection such as hats, sunglasses, and sunscreen.
- Adjust exercise intensity, take frequent breaks especially in the shade, and listen to your body's signals to avoid heat exhaustion or heat stroke.
- Plan routes with shade and water access, and consider indoor exercise when heat is extreme.
- Know signs of heat-related illnesses and seek immediate care if symptoms occur.
Exercising in Extreme Cold:
- Dress in multiple layers to trap heat and wick moisture away from the skin, using materials like wool or synthetic fibers that provide insulation but also breathability.
- Spend extra time warming up and stretching before exercise to prepare muscles that are more prone to injury in the cold.
- Maintain hydration since fluid loss occurs even in cold weather.
- Use insulating, moisture-wicking clothing to keep dry and warm, and consider specific warm-up and breathing techniques like using scarves or masks to warm inhaled air.
- Protect skin from cold wind and possible sunburn at high altitudes; use proper clothing and cover exposed skin.
- Keep track of muscle temperature and rewarm muscles if needed, and be aware that cold exposure can exacerbate respiratory issues like exercise-induced bronchoconstriction (EIB).
These measures help reduce risks related to temperature extremes while exercising by maintaining proper body temperature, hydration, and protection from environmental stressors. If symptoms of heat illness or cold-related injury appear, stop exercising immediately and seek appropriate medical care.
