Sports Medicine
A Crucial Period
Good Pain, Bad Pain
On Your Knees
Secondary Injuries
Imaging Technology
What's Sciatica?
The Female Athlete
Putting Your Feet First
Itis Schmitis
Too Much, Too Soon
Under the Influence
What's Goin' On?
Think Inches, Not Pounds
Preventing Vaginitis
That Painful Pull
Athlete's Heart
Exercise & Arthritis
Chilled to the Bone
Measuring Body Fat
Exercise and Your Breasts
Choosing a Sports Doctor
Lean on Me (Shoulder)
Exercise & Anemia
Exercise Abuse
Pelvis Sighting
Hand Aid
It's All in the Wrist
Back in Action
Altitude Adjustment
Tennis Elbow, Anyone?
Exercising in the Heat
Agony of the Feet
Restless Legs
Night Time Cramps
Birth Control Concerns
No Periods, No Babies?
Post Partum Prescription
Weight Loss Mystery
Undesirable Cooldown
To Brew Or Not To Brew
Fitness After Baby
Biking and Back Pain
Swimmer's Shoulder
A Hidden Athlete
Avoiding Osteoporosis
Drug Testing
Maximum Heart Rate
Headway Against Headaches
Torn Rotator Cuff
Fat Figures
Bloody Urine
Sag Story
Lackluster Leg
Bothersome Bulge
Gaining in Years
Taking It On the Shin
Aching Ankles
Hoop Help
Tender Toes
Meals For Muscle
Growing Pains
Hot Tips
High Altitude PMS
Personal Bests
Air Pollution
Ankle Blues
Heartbreak Heel
Yeast Relief

Exercising in the Heat


Tips for Exercising in the Heat

1. Allow yourself seven to 14 days to acclimatize if you are in a new environment. Reduce the intensity of your exercise to 60 percent of the usual effort, and increase it slowly over a two-week period.

2. Cut your distance in half and run it twice. This way, if you start to feel the symptoms of heat illness you won't be as far from home.

3. Drink plenty of fluids. Clear urine and a full bladder every two or three hours indicate adequate hydration.

4. Avoid caffeine and alcohol, which act as diuretics and cause dehydration.

5. Drink as much water as you can before your workout, and try to drink 5 to 10 ounces of cool water every 15 minutes during exercise. Cool water leaves the stomach faster and will help reduce your internal temperature.

6. Weigh yourself before and after your workout. The weight loss is fluid loss and you should replace it before your next workout by drinking plenty of water.

7. Exercise in the morning or evening when it's cooler.

8. Pay attention to the heat index - the combination of heat and humidity together.

9. Run on cool surfaces such as grass. Even white concrete is better than black pavement.

10. Avoid retaining heat by wearing light-colored clothing of a natural or synthetic fiber designed to aid in heat loss. If bicycling, wear protective headgear that allows airflow to cool the large vascular supply to the scalp. Ice or a cold pack can be placed at your groin, wrist or armpit and cool you - don't wipe it off.

11. If you start to feel the effects of the heat illness, stop your workout, seek shade and start drinking fluids.

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About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
Common Medical Problems
Dental Health
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Emotional Well-Being
Eating Disorders
Alcohol & Other Drugs
Environmental Health

The information in this web site is for educational purposes only and is not providing medical or professional advice. It should not be used for diagnosing or treating a health problem or disease. It is not a substitute for professional medical care. If you have or suspect you might have any health problems, you should consult a physician.

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