Staying Safe While Exercising in Extreme Heat

Central Indiana is expecting dangerous heat this week, but that's not stopping some Hoosiers from getting outside to exercise. Despite the severe weather warnings, Zavian Dean rides his bike from Broad Ripple to downtown Indianapolis every day.

Zavian Dean: "Got my music with me. Just feel the breeze, man."

Dean always carries water with him and advises people to drink plenty of water before exercising in extreme heat. Indiana is under a heat advisory until Friday night, with heat index values as high as 100 to 105 expected each day.

The state's humid conditions can add to the discomfort and danger of high temperatures. According to Dr. Joseph Richardville from Franciscan Physician Network Sports Medicine Specialists Indianapolis, overexposure to heat can be hazardous.

Dr. Joseph Richardville: "If you haven't had enough fluids, you could really start to develop symptoms of dehydration. A lot of times, this starts at just thirst. You can start to feel lightheaded, dizzy. Later symptoms could be racing heart rate. You'll notice that you decrease sweating, that could be a sign that you're really deficient in water, and you need to get some fluids in you quick."

IDHS recommends the following to stay safe:

• Watch for heat-related illnesses and seek medical attention as necessary.
• Drink fluids regularly
• Wear loose-fitting, light-colored clothing
• Avoid strenuous activity

Jason Shaw is the co-leader of November Project Indianapolis, a free fitness group that meets twice a week. He advises people to avoid the hottest part of the day and to exercise early in the morning.

Jason Shaw: "If you wanna get a workout in, 6 a.m. is the time to do it. Avoid the hottest part of the day. I'm a morning workout person. I know it's not always that easy for people to do, but if you can get up and get going before the sun is up or while it's rising, one, it's beautiful and two, you avoid the intense heat."

Co-leader Molly Robb emphasizes the importance of listening to your body and recognizing when you're not able to perform at your best in extreme heat.

Molly Robb: "Recognize you're not going to be able to do as much in the heat. Your mile time is not going to be as fast when it's 95 degrees outside as it is when it's 55 degrees outside."