HEED THE HEAT
Summer doesn't mean slowing down, but experts urge caution in exercise
NDREA Everline knows just how brutal exercising in the heat can be. For three years. the Houston native worked as a fitness trainer and nutri-tion coach in Saudi Arabia and trained the House of Saud. the royal family of Saudi Arabia. She routinely would go for runs in the desert with temperatures scoring to 125 degrees. Everline. an extreme athlete, knew what to do. She drank lots of water the night before. during and after the run. But as Houston temperatures hover around the100-degree mark, Everline warns her clients here at home to take it easy. Evedhbe "The heat is so strenuous on the hody and sends your heart rate skyrocketing." said Everline. 34, whose company. Rguel. offers boot camps throughout the Houston area, including in Pearland.
She's also a sought-after fitness trainer with clients worldwide. "I'm an extremist. so I Dknow the proper things to do in the heat." But she said many people don't know what to do. Staying hydrated is crucial. but so is having a workout partner along for the ride. At one of her recent boot camps, Ever-line said a young woman got overheated dur-ing a group exercise. The trainers. some of whom were medical professionals, quickly cooled her her down with towels. "It was scary because she didn't let us know that she had high blood pressure and that combined with the heat is even more strenuous on the body," Everline said. "If you are crazy like me and want to work out in the heat. you have to take precautions." Dr. Irvin Sulapas. a primary care sports medicine physician at Baylor College of Medicine said as local high school and colleges gear up their sports prac-tices. he expects to treat more heat-related cases. From dehydration to heat exhaustion. "If you're thirsty, you're already behind in hydra-tion." said Sulapas. who recommends drinking from 16 ounces to 24 ounces of water before any workout or physical activity outside. Not only does your body temperature increase in the heat, he said. but breathing also gets faster as the body tries to take in more oxygen. Symptoms of heat exhaustion include dizziness, faintness, head-
ache, vomiting, a glassyeyed look, heavy sweating, muscle cramps and a weak, rapid pulse.
Sports drinks with low sugar often are helpful in replenishing the body’s electrolytes, which help carry electrical impulses to the nerves, muscles and cells. When you exercise heavily, you lose electrolytes, especially sodium and potassium, through sweat. That’s why many sports drinks are loaded with them.
Sulapas said even pickle juice, which is high in salt, can help with heatrelated cramping.
In cases of heat fatigue, he advised to apply cold packs to the groin, under arms and neck areas, which are areas with larger blood vessels and can help cool the body faster.
The extreme temperatures has many fitness enthusiasts, like Veso Kossev, adjusting their workout times.
About a month ago, Kossev, 30, a real estate broker, started running at 5 a.m. at Hermann Park three times a week, instead of later in the day.
“It’s still hot and muggy, but at least at that time, the sun isn’t beating down on you,” he said. “I try to drink lots of water and carry two towels with me to dry off.”
His cool down takes up to 45 minutes.
In addition to exercising in the morning or late at night, Everline and Sulapas recommend wearing breathable clothing that allows the body to cool. Walking or stretching after a workout also helps you cool down.
“I don’t know why anyone would want to train in this heat, but if you do, be careful,” Sulapas said.