Exercise, hydrate, rest part of heat workouts

ST. PETERSBURG, Fla. — He calls himself “The Sweatmaker.”

Andre Hudson, a 40-year-old personal trainer from St. Petersburg, runs a series of popular speed and agility clinics for athletes from elementary school to the college level.

“Sure it's hot,” says Hudson. “But this is Florida. If you are going to play in the heat, you should train in the heat. Get used to it.”

Hudson's training sessions, which typically take place under the midday sun, range from 45 minutes to an hour. The challenge, he says, is to condition the body while avoiding dangerous heat-related illnesses such heat exhaustion and heatstroke.

“I work 'em, give 'em a break, work 'em, give 'em a break,” he said. “They exercise, hydrate and rest ... exercise, hydrate and rest.”

Whether your chosen fitness program is boot camp at noon or water aerobics at dusk, you have to make sure to drink enough fluid for peak performance and good health.

There is no magic formula to how much an athlete should drink during an exercise session, but Dr. Carlos Rodriguez, director of sports medicine at Bayfront Medical Center, said thirst isn't a reliable guidepost when you're working out and quickly losing hydration.

“Thirst is not an indicator of decreased body fluid,” Rodriguez said. “You could lose more than a liter of water before you even begin to feel thirsty, and by then you are probably already suffering the adverse effects of dehydration.”

Hudson said he evaluates each athlete he trains individually. Heat tolerance, like overall fitness, varies from person to person.

“If you have somebody who spends a lot of time outdoors, playing and working, they will naturally do better than somebody who sits in an air-conditioned house all day,” he said. “So the important thing is to go at your own pace and slowly acclimatize.”

If you are just starting an outdoor exercise program, take it slow, Rodriguez said.

“Run in the morning or the evening when it is a little cooler and you don't have to deal with the heat from the sun,” he said.

Though it might seem tempting to wear as little as possible in the heat, Hudson tells his athletes to cover up.

“I wear a long-sleeve shirt that wicks away moisture,” he added. “I also never run without a hat. It is amazing how something so simple can keep you so much cooler.”

Many running-gear manufacturers have clothing items touted to actually make you cooler. But in general, any of the high-tech, synthetic fabrics will wick away sweat and assist the body's natural cooling process.

Look for gear with a Universal Protection Factor of 30 or more, which helps block the harmful rays of the sun. If you insist on cotton, generally dark colors and tighter weaves block sun better than light-colored, loose weaves. But even a plain, white cotton T-shirt is better than no shirt at all.

When it comes to sports drinks, the physician and the speed coach part ways.

“I don't think there is anything better than water, at least for the first hour of exercise,” Rodriguez said. “Your body does a pretty good job of managing electrolytes.”

“The Sweatmaker” prefers sports drinks. “The sugar, the electrolytes, help keep you going, and, more importantly, keep you from cramping,” he said.

Rodriguez noted that an athlete, particularly a runner in an organized road race, can drink too much and overhydrate. The condition, known as hyponatremia or water intoxication, throws off the body's natural balance of electrolytes, in some cases with fatal results.

“It used to be a problem in some of the longer running races where they had water stations every mile,” he said. “But today, I think runners are more conscious of the dangers of drinking too much water and don't overhydrate.”

Rodriguez said it is important for athletes, and their coaches or trainers, to learn the signs of heat exhaustion, such as weakness, shortness of breath, goose bumps, profuse sweating, flushing, irritability, headache, nausea and vomiting.

If you notice these symptoms, stop exercising, seek out a cooler, shady place, remove excess clothing, hydrate. Seek medical attention if symptoms linger.

In general, Hudson believes it is important for athletes to listen to their bodies.

“If you need to stop and rest in the shade, do it,” he said. “I build at least two or three breaks into every training session, and I make sure my athletes know it is OK to stop and sit it out if they are feeling weak or dizzy.”

“I work with several pro athletes,” Hudson added. “And even they have to stop and take a break every once in a while.”