Extreme Heat Safety Tips for Runners, Cyclists, and Outdoor Enthusiasts

When summer begins with an intense heat wave, as seen in 2024, it poses significant risks for anyone spending time outdoors, including runners, cyclists, outdoor workers, and children playing sports. Susan Yeargin, an expert on heat-related illnesses, shares essential advice for staying safe in extreme heat.

Risks of Outdoor Activities in Heat

The time of day is crucial for outdoor activities during a heat wave. Early morning or evening exercises are safer due to cooler temperatures and lower sun intensity. Mid-morning to late afternoon, typically between 10 a.m. and 6 p.m., is the hottest part of the day. Heat from the air, solar radiation, and the ground can increase the risk of heat-related illnesses. Humidity further impairs the body’s ability to dissipate heat through sweating. Additionally, physical activity generates internal heat, increasing the risk, especially for outdoor workers who spend extended periods in the heat with limited breaks.

Adaptation to Summer Heat

It takes about two weeks for the average person to acclimate to higher temperatures, during which the body makes several adaptations:
– Improved sweat rate for better heat dissipation.
– Expanded plasma volume for more efficient blood circulation.
– Enhanced cardiovascular efficiency to reduce body heat.
– Better salt retention to maintain hydration.

However, acclimation to moderate temperatures does not prepare the body for extreme heat waves. Early season heat waves and high humidity can overwhelm even those who are acclimated.

Vulnerable Populations: Children and Older Adults

Older adults have less efficient cardiovascular and sweating mechanisms, making them more susceptible to heat exhaustion and heat stroke. They may also have a reduced thirst response, increasing the risk of dehydration. Children take longer to acclimatize and rely more on skin heat loss than sweating. They may not recognize when they need to take breaks or cool down, so it’s important to monitor them closely.

Top Heat Safety Tips

1. **Choose the Right Time for Activities:** Schedule outdoor activities for early morning or late evening to avoid the hottest parts of the day. Seek shaded areas when outdoors.

2. Stay Hydrated

Listen to your body’s thirst signals and drink plenty of water to maintain plasma volume and reduce the risk of heat illness. Proper hydration also supports brain and muscle function.

3. Listen to Your Body

Pay attention to how your body responds to the heat. If you feel unwell, hot, or fatigued, slow down, take breaks, or seek cooler environments.

4. Wear Appropriate Clothing

Opt for light-colored, short-sleeved clothing to minimize heat absorption and facilitate sweat evaporation.

5. Be Mindful of Equipment

Helmets and sports gear can retain heat. For workers and athletes, consider health safety guidelines, such as using cooling stations and taking hydration breaks.

6. Get Quality Sleep

Rest in air-conditioned environments to reduce the risk of heat illness the next day. A good night’s sleep can help your body recover from heat exposure.

By following these tips, you can reduce the risk of heat-related illnesses and stay safe while enjoying outdoor activities during extreme heat.