What Do You Know About Hot-Weather Workouts?

When the mercury rises, so does your risk of heat illness. Take our quiz to stay safe.

If you live in the South and exercise all year, you're probably acclimated to working out in hot weather. Or maybe you belong to a health club and exercise in an air-conditioned environment. Many people, however, must adjust each summer to exercising in warm weather.

Dehydration is the biggest concern, according to Cyndi Ford, a research associate at Cooper Institute for Aerobics Research in Dallas and a triathlete living and training in Texas. Take the following quiz and see if you know your heat facts.

(1) How often should I drink fluids?

(A) Throughout the day

(B) Before and after exercise

(C) Intermittently during exercise

(D) All of the above

(2) When is the best time to exercise in hot weather?

(A) Don't exercise in hot weather

(B) Morning or evening

(C) Late morning or early afternoon

(D) Whenever you feel like a workout

(3) Should intensity be less?

(A) Yes

(B) No

(C) Only if you live in the South

(D) It doesn't matter

(4) Will pouring water over my head rehydrate me?

(A) Yes

(B) No

(C) Only if you wear a hat

(D) Only if you don't wear a hat

(5) What fabrics are best?

(A) Cotton, because it absorbs moisture

(B) Synthetic fibers that wick moisture away from the body

(C) Sweats that make you retain heat

(D) Waterproof jacket and pants

(6) Should I wear sunscreen?

(A) Yes

(B) No

(C) Depends on how fast you are moving

(D) Only if you exercise at noon

(7) When is air pollution lowest?

(A) Afternoon

(B) Middle of the day

(C) Early morning

(D) Air pollution is not a concern during exercise

(8) Which are signs of heat exhaustion or heatstroke?

(A) Disorientation, dizziness

(B) Weakness, vomiting

(C) Cessation of sweating

(D) All of the above

(9) During exercise, water is all you need to drink.

(A) Yes

(B) Yes, but only if you feel thirsty

(C) Not necessarily

(D) Don't drink fluids while exercising

(10) Do I need to pay attention to the humidity level?

(A) Yes

(B) No

(C) Only if I am going to enter a competition

(D) Only if exercising in water

ANSWERS:

1. (D) You get the point. You need to maintain adequate hydration at all times. If you don't maintain your fluid balance, you risk circulatory failure, even death, says Ford.

2. (B) Since you've already decided to work out in hot weather, choose early morning or evening hours when the sun is low in the sky and heat isn't as much of a factor. Midday is bad news; opt for working out indoors if this is the only time you have. A water workout is also an option, if water feels cool to you.

3. (A) Whatever your sport, take heat and humidity into consideration when planning your workouts. The American Running and Fitness Association suggests cutting intensity by 65 percent to 75 percent during your first workout in the heat. Then build back up to your former level over the next 10 days.

4. (B) Pouring water over your head won't affect the fluid balance in your body, though it will make you feel better. Wearing a comfortable hat can help you retard dangerous heat buildup, but hydration is accomplished by drinking fluids.

5. (B) You don't want to wear anything that will retain heat (sweats, waterproof garments), and cotton isn't a good choice in hot, humid weather, because it holds moisture in. Wear synthetic fabrics that wick moisture away quickly and allow good air flow next to your skin.

6. (A) The effects of sun exposure are cumulative, so it's a good idea to use a sunscreen. Oil-based products last longer when you're wet; water-based sunscreens don't feel as heavy. Take your choice, but use one on exposed parts, such as nose, ears, arms and shoulders, etc.

7. (C) Whether you're trying to avoid pollen, industrial pollution, or auto exhaust, levels are usually lowest early in the morning. A health club would be ideal if you can't fit in a workout before midday.

8. (D) The first symptoms are usually dizziness, weakness, and fatigue, followed by disorientation, nausea, and vomiting. If you encounter any of these symptoms, stop exercising and get out of the sun immediately. Drink fluids and rest. Severe symptoms may require immediate medical intervention.

9. (C) Water is best if you're exercising outdoors in the heat for an hour or less, says Ford, but for longer training sessions you need to replace carbohydrates with a cool carbohydrate sports drink such as Gatorade. If you don't replace fluids daily, the damage can be cumulative over days. So drink before, during, and after exercise. Once you have had a heat illness, you are more susceptible from then on. You never adapt to heat illness.

10. (A) "Under humid conditions your body sweats, but you're not any wetter than the air," Ford reminds us. Overheating is a real problem in humid weather because your body cannot evaporate the heat. A good breeze really helps because it dries that moisture and cools the skin.

Sherry Ballou Hanson is a former aerobics, aquatics, and fitness instructor for the YMCA and is a writer specializing in health and fitness.