Whether you are heading out for a pickleball match at Vail Field, some gravel biking around Mt. Ascutney, or just a morning run along the river, it’s the time of year to practice responsible heat safety measures when exercising outdoors.
Early summer heat waves like the one we had during the last week of June — when daily temperature records were shattered all over the state, and the mercury climbed as high as 98 degrees in Woodstock — can be especially dangerous, according to Jared Ulmer, Climate and Health Program Manager at the Vermont Department of Health.
“A lot of people at this time of year might not realize how long it takes your body to adapt to activity in hotter conditions,” Ulmer told the Standard. “We tend to see more heat-related illnesses at this time of year, because we’re still getting used to the heat. It’s one thing if it’s August and your body is already used to it — but if it’s one of your first few times out in the heat, you’re really going to want to take extra precautions.”
Ulmer offers three tips to keep in mind when planning for outdoor recreation during the summer months.
Stay hydrated
“You really want to be thinking about staying hydrated before getting started with your activities,” Ullmer points out. “When you’re heading out the door, you want to make sure you’re bringing enough water for however long you plan to be out — and maybe even a little more, because sometimes things end up taking longer than expected.”
The American Council on Exercise recommends drinking seven to 10 ounces of water for every 10 to 20 minutes of exercise.
Take breaks
This one varies by person and type of activity, Ulmer says. “But taking frequent breaks, somewhere preferably out of the sun — at least in shade, if not in a cooler place — is really important.”
Bring a buddy
“At a certain point, when we’re being affected by heat-related illnesses, it can be hard to take care of ourselves. So have someone else there to help stay aware, so you can look out for each other — it’s more fun that way, and it’s a really good safety tip.”
For more on this, please see our July 3 edition of the Vermont Standard.
