Heat cramps are muscle spasms caused by excessive loss of salt and water during exercise. Insufficient consumption of fluids and electrolytes in combination with severe sweating can lead to a whole-body sodium deficit that causes painful cramping in your calves, arms and abdomen. A 2007 article published in the “Journal of Sport Rehabilitation” notes that, with extensive sweating and inadequate fluid and electrolyte consumption, barely detectable muscle twitches can progress to severe muscle cramps in just 20 to 30 minutes. Heat cramps, though painful, usually do not cause any permanent damage.
Heat exhaustion is another serious problem associated with exercising in the extreme heat. This health problem occurs when you are exposed to high temperatures for prolonged periods with insufficient fluid and electrolyte intake. Your body systems that control your core temperature become overwhelmed and your body generates more heat than it can release. Without immediate attention, this problem can lead to heatstroke, which can be fatal. According to the University of Maryland Medical Center, the following factors (in addition to exercising in the extreme heat) can increase your chances of heat exhaustion: age (children and the elderly are most vulnerable), pregnancy, obesity, cardiovascular problems and certain medications.
Heatstroke is the most serious health consequence of exercising in the extreme heat. Heatstroke occurs when your core temperature reaches 104 degree Fahrenheit. Heatstroke, though most commonly affecting individuals exerting themselves in work tasks or sports activities in hot weather, can also affect children left in parked cars. According to the Kids and Cars website, approximately 38 children die in hot cars each year from heat-related problems. Genetic response to heat stress, sudden exposure to high temperatures, insufficient air conditioning, certain medications and certain health conditions (especially heart and lung disease) are all factors that may affect your ability to exercise in the extreme heat.
Sunburns are an immediate and long-term danger associated with exercising in the extreme heat. Sunburns are an immediate danger due to the pain associated with a burn and a long-term danger due to their role in various skin cancers. Practicing simple behaviors — using sunscreen, wearing sun-protective clothing, and seeking shade when possible — can help minimize your chances of sunburn when exercising in extreme heat, though these actions are not always practiced. In fact, the Centers for Disease Control and Prevention reports that only 58 percent of American adults practice at least one of these behaviors on a regular basis.
