Staying Cool and Avoiding Heatstroke

heat-strokeIt’s summertime, and you know what that means: making the most of the outdoors while you can! For the next few months, the clouds disappear and we are treated to our annual dose of sun. You’ve got to enjoy it while you still can.

I’ve written a couple blogs about why it’s so important to get outdoors, and how you can really use this time to help with your fitness. It gets you some healthy vitamin D, it adds some variety to your weekly fitness experience, and best of all, you get to enjoy yourself as you do it. Be sure to check out my blogs on the matter if you have a moment.

But something else comes with summer that we aren’t necessarily used to, and that’s some serious heat. The sun is out a lot more than normal, and things start to really heat up right around the beginning of July. Heck, this coming week is seeing a forecast well into the triple digits, with 102 estimated on Thursday.

Like all things in life, too much of a good thing definitely comes into play when it comes to spending time outdoors. Like any machine, well oiled or not, our bodies can get overheated when we spend too much time in the sun. This condition is commonly known as a heatstroke or sunstroke, and can be caused by spending too much time in severely hot weather with little to no water to hydrate.

Make no mistake, getting a little overheated can be VERY dangerous. Prolonged exposure can cause damage to internal organs and even brain damage, especially if you’re not drinking enough water.

These next few days, if you plan on spending some time outdoors, make sure you watch out for some common symptoms of heatstroke both in yourself and anyone you might be outdoors with. Symptoms include:

  • A throbbing headache, along with dizziness or a light-headed feeling
  • Dry, red skin that is warm or hot
  • Muscle weakness or cramps
  • Disorientation or confusion
  • Rapid, shallow breathing
  • Lack of sweating despite the heat
  • Unconsciousness or seizures

If you start to notice symptoms in yourself or in others, get yourself or your friend out of the sun immediately and seek medical attention. Heatstroke is not something to be taken lightly. Trust me, it isn’t a sign of weakness from spending so much time under rain clouds. Even natives to regions like Texas, Arizona, or Nevada suffer the same ill effects from spending too much time in the sun.

So do yourself a favor. Enjoy the sun, but drink plenty of water while you’re out there. And on Thursday, when it gets to 102, make sure you come to Boomer Fitness instead! We’ve got air conditioning and plenty of water, and some people who will be enjoying a Bootcamp, some personal training, or just escaping the extreme heat by burning some calories instead.

The Do’s and Don’ts of Enjoying Your Vacation

iStock_000002284032XSmallLast Tuesday, I wrote a little about ways Boomer Fitness can help you stick to your fitness goals while on vacation. Even while you’re on a trip, you still have goals you want to reach, and spending a whole vacation ignoring your fitness standards is not going to be easy to make up at the gym when you come back.

When you’re on vacation, make sure you enjoy yourself! After all, it’s not every day you get to spend some time exploring the Oregon Coast. And keep in mind that while you’re travelling, you can still stick to your fitness goals by making small adjustments.

So here are a few Dos and Don’t you can remember the next time you go on a trip out of town:

DO enjoy yourself – You’re on vacation! Odds are, it’s been a long time since you were able to drop everything and enjoy yourself. So get out there and make sure you make the trip a memorable one. If you have stuck to your diet, spent a lot of time at the gym, and seen improvement, go ahead and enjoy that extra drink or dessert.

DON’T make yourself sick – Keep in mind that if you have been sticking to your diet and spending some meaningful time at the gym, you wont be doing yourself any favors if you splurge too much. Many foods you may have eaten before you started working out are going to immediately affect your body once you eat. Many of my clients will feel lethargic after enjoying some fast food for the first time after a few months of swearing off the stuff.

A happy medium I like to recommend is making plans to enjoy a nice dinner in the middle of your vacation and then the last day of your trip. That way, you can really look forward to and enjoy your meal, without going overboard.

DO take a break from the gym – As the owner of a gym, this one isn’t as painful as you might think to recommend. If you’re spending some time on vacation, don’t force yourself to go out of your way to find a gym. There are plenty of other ways to work in some exercise, and the trainers at Boomer Fitness can help you find alternatives. Besides, spending time at the gym is supposed to be an enjoyable experience.

DON’T take a break from your body – Just because you might not be headed to the gym doesn’t mean you should stop all fitness. You might be taking a break from the gym on a vacation, but your body doesn’t magically “pause” its fitness.

Instead of dropping everything for a solid week (or however long your vacation might be) talk to Boomer Fitness about how you can stay on the horse. We usually recommend a few workouts you can do as you wake up, and a few stretches you can do before you head off to bed. While it likely isn’t as intensive as a day in the gym, your body will thank you for not giving up on it for a whole week.

DO go exploring on your own power – When you’re visiting a new place on vacation, go explore it! You’re only in the area for a short period of time, so you might as well see as much as you can while you’re there. Even if you’re just spending some time away from the office, take a day and discover Portland, or take a day trip and walk up and down the Oregon coast.

DON’T sit inside – Don’t experience your vacation looking out a window, or by sitting in an easy chair all day. Go out and enjoy the outdoors! See the sights, and engage the world around you. If you’re travelling with friends, invite them to go explore with you.

Go for a hike either in the countryside or through the city. Take a bicycle tour and go see the tourist spots, or go on your own and find the hidden corners no one else finds. If you’re near some water, go jump in the water and swim a few laps. However you explore, make sure you’re actively doing it. After all, being able to do all of these activities is part of the reason we exercise. Enjoy the hard work you have been doing!

However you take your vacation, make sure you’re enjoying yourself. And when you come back ready to hit the gym again, Boomer Fitness will be here, ready and waiting to help you get back into the swing of things.