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Exercising in the Heat

July 2, 2018 | Tips & Trends
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Runner in park stretching leg.

As we progress through our calendar year, the days become longer, the sun shines a little brighter and the temperature becomes a little warmer. Those “dog days” of summer can be a lot of fun, going to the beach, playing in the pool and we can’t forget those backyard picnics. Summer also is the time we often increase our overall physical activity levels, participating in a multitude of outdoor activities. Hiking, biking, jogging/running and who can forget the endless yard work? No matter what activity we choose, some simple steps and a little common sense can keep us safe and injury free while we enjoy the beautiful summer weather.

Thermal distress and heat injury often occurs to our body during times of intense physical activity with elevated temperatures. Thermal distress includes the following: dehydration or loss of body fluids; heat cramps involuntary cramping of muscle; heat exhaustion hypotension (low blood pressure) and weakness characterized by a rapid, weak pulse, faintness, profuse sweating and possible disorientation; heat syncope fainting in the heat; and heat stroke or failure of our temperature regulatory center (hypothalamus), which represents a major medical emergency.

How we tolerate exercise activities in higher temperatures depends on the ability to dissipate heat and maintain blood flow to active muscles. Maintaining fluid balances, taking frequent breaks and performing adequate warm up/cool downs are vital in avoiding serious problems in competitive/recreational sports and outdoor activities in general. Adhering to these basic principles and using some common sense will help us to enjoy that summertime fun safely.

Preventing Thermal Distress:
1. Make gradual increases in intensity/duration of training and/or activity until you are fully acclimatized.
2. Avoid becoming overheated prior to activity (avoid pre-exercise heat storage).
3. Be aware of early symptoms of heat stress, such as thirst, fatigue, lethargy and visual disturbances.
4. Athletes should not run faster than their normal training intensity.
5. Athletes should not compete if they have any illness accompanied by fever or had a fever shortly before the event. Other conditions that decrease heat tolerance include sleep loss, hypoglycemia (low blood sugar) or recent heavy alcohol consumption (i.e. “hangover”).
6. Schedule practices/games during cooler times of the day.
7. Plan for regular fixed breaks. Drink one cup of fluid replacement beverage every 15-20 minutes. A drink that is cold and contains some carbohydrate with a small amount of electrolytes is a good choice.
8. “Tank up” before practice or games by drinking 2 1/2 cups of fluids 2 hours before activity and an additional 1 1/2 cups 15 minutes before.
9. Dress appropriately.

(Contributing writer: John Kravetz, MPT)

The entire Phoenix Physical Therapy Team is committed to providing our patients with quality physical therapy, occupational therapy and speech therapy in a safe and healthy clinic environment. We continue to follow the guidance provided by the CDC, WHO and public health officials to update you as new information becomes available. Let’s work together to keep each other safe and healthy.

The safety of our patients, communities and team members remains our top priority. We know you have a choice in your care providers and appreciate your commitment to Phoenix and our qualified clinicians.

Here are the actions we have taken to keep our patients, communities and team healthy & safe:

  • Flexible scheduling allows for social distancing
  • Regular cleaning and sanitation of all clinic surfaces
  • Facemasks must be worn by all Phoenix staff and are recommended for all patients
  • Screening questionnaire and temperature checks prior to entering clinics
  • 6 feet of social distancing throughout the clinics

Keeping Our Clinics Safe

Here are some tips on how we can keep each other safe:

  • Handwashing is your best self-defense against the spread of germs. When soap and water are not available and hands are not visibly dirty, use at least a 60% alcohol-based hand sanitizer.
  • Please stay home if you are not feeling well, especially if you have a fever, are coughing or sneezing, or are experiencing shortness of breath. If a patient shows up with symptoms, the clinic team will work with them to reschedule.
  • Be vigilant. If you have traveled to any of the countries where there are outbreaks of the virus, please follow guidance from the CDC website and our Travel Guidelines.

Here are actions we are taking to keep our clinics clean and safe:

  • Equipment will be wiped down after EVERY use with antibacterial wipes/sprays
  • All surfaces that patients or staff may touch including door handles, countertops, seating, pens at sign-in, bathroom and all other common areas will be disinfected regularly
  • Treatment tables will be 6 feet apart
  • Team members will wash their hands often with soap and water for at least 20 seconds, particularly after going to the bathroom, before eating, and after blowing their nose, coughing or sneezin
  • Clinics will have hand sanitizer available at the front desk and in the treatment areas
  • Any Phoenix team members who are ill will be asked to stay home
  • We will maintain social distancing between patients in the clinic
  • Caregivers that are bringing a patient to the clinic should wait in their car or come back when the appointment has ended unless necessary (i.e. minor requiring a guardian or for assistance needs)
  • When possible, we will treat patients in private rooms to increase social distancing
  • Any patients that have underlying health issues (i.e. diabetes, respiratory problems, etc.) will be given the option to be seen during special clinic hours or can opt to be treated in a private room away from other clinicians and patients
  • All patients should be self-screening before entering the clinic. Our PCCs will perform a secondary screening during the check-in process and before patients enter the clinic including a screening questionnaire and temperature check.
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