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How to avoid overheating during exercise

Description

Whether you are exercising in warm weather or in a steamy gym, you are more at risk for overheating. Learn how heat affects your body, and get tips for staying cool when it is warm out. Being prepared can help you safely work out in most conditions.

Alternative Names

Heat exhaustion; Heat cramps; Heatstroke

How Heat Affects Your Body

Your body has a natural cooling system. It is always working to maintain a safe body temperature. Sweating helps your body cool down.

When you exercise in the heat, your cooling system has to work harder. Your body sends more blood to your skin and away from your muscles. This increases your heart rate. You sweat a lot, losing fluids in your body. If it is humid, sweat stays on your skin, which makes it hard for your body to cool itself.

Warm-weather exercise puts you at risk for heat emergencies, such as:

Children, older adults, and obese people have a higher risk for these illnesses. People taking certain medicines and people with heart disease also have a higher risk. However, even a top athlete in superb condition can get heat illness.

Stay Cool During Exercise

Try these tips to help prevent heat-related illness:

Signs of Heat Illness

Know the early warning signs of heat exhaustion:

Later signs may include:

Signs of heatstroke may include:

As soon as you notice early signs of a heat illness, get out of the heat or sun right away. Remove extra layers of clothing. Drink water or a sports drink.

When to Call the Doctor

Contact your health care provider if you have signs of heat exhaustion and do not feel better 1 hour after getting away from heat and drinking fluids.

Call 911 or your local emergency number for signs of heatstroke.

References

Buschmann JL, Buell J. Sports nutrition. In: Miller MD, Thompson SR, eds. DeLee, Drez, & Miller's Orthopaedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020:chap 25.

Centers for Disease Control and Prevention website. Heat and athletes. www.cdc.gov/extreme-heat/risk-factors/extreme-heat-and-athletes.html?CDC_AAref_Val=https://www.cdc.gov/disasters/extremeheat/athletes.html. Updated February 15, 2024. Accessed June 19, 2024.

Centers for Disease Control and Prevention website. Symptoms of heat-related illness. www.cdc.gov/extreme-heat/signs-symptoms/?CDC_AAref_Val=https://www.cdc.gov/disasters/extremeheat/warning.html. Updated February 15, 2024. Accessed June 19, 2024.


Review Date: 8/11/2022
Reviewed By: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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