Warm, summer weather encourages us to get outside and be more active. But what about when it’s sweltering outside? Whether you live in a hot and humid climate year-round or just part of the year, figuring out how to safely workout in the heat is important. Exercise releases endorphins that help reduce pain. It also positively impacts mental health. Consistently doing the right kind of exercises as an IC/BPS patient is important. We don’t want to aggravate symptoms or make pain worse. Finding just that right mix is possible.
Take Overheating Seriously.
Heat illness is caused when our body’s cooling mechanisms — like sweating — cannot keep up with the temperature and humidity around us. As a result, our body temperature begins to rise, which can have serious effects. There are a few stages of heat illness to be aware of.(1)
Muscle spasms or cramps are an early sign of overheating. If you start having muscle cramps during activity on a hot day, stop and cool down. Drink plenty of water and gently stretch and massage the impacted muscles. Get medical attention if the cramps persist for more than an hour or you have heart problems.(1)
The next stage is heat exhaustion, which is more severe than heat cramps. It includes symptoms like extreme fatigue, shortness of breath, dizziness, fainting, vomiting, low blood pressure, cold and clammy skin, weak and rapid pulse and feeling chilled or getting goosebumps. If you suspect you have heat exhaustion, immediately go somewhere cool, loosen your clothes, drink lots of water and use cool washcloths or a bath to lower the skin’s temperature. Get emergency medical attention if you are vomiting or don’t improve within a few minutes.(1)
The final and most severe form of heat illness is heatstroke. Heatstroke is life-threatening and requires immediate medical attention or else it can lead to brain damage or death. Symptoms of heat stroke include a temperature of 103-degrees (F) or higher, disorientation, confusion, dizziness, rapid pulse, rapid breathing, fainting and skin that is hot, dry or red. Get out of the heat immediately and call for an ambulance or have someone drive you to an emergency room.(1)
Know if You are More Susceptible to Heat.
Some people are predisposed to be more susceptible to the effect of heat. Medications may also make you more sensitive to sun and heat. This includes medications that are frequently used for treating IC/BPS. Antidepressants (including amitriptyline) and over-active bladder treatments (including oxybutynin and solifenacin) make that list. Other medications that carry risk include (but aren’t limited to) antihistamines (like diphenhydramine), antipsychotic drugs, high blood pressure drugs and mood-stabilizing lithium medication.(2) If you aren’t sure whether you medications can increase your heat susceptibility, check with your pharmacist or doctor.
Other factors that can increase susceptibility to heat and the risk for a heat illness include the following:
- Being younger than 4 or older than 65
- Obesity
- Sudden temperature changes (not being acclimated to the heat)
- A high heat index(3)
- Diabetes
- Heart disease
- High blood pressure
- Alcohol use
- Lower level of physical fitness(4)
If you are more susceptible to heat for any reason, be aware of the signs of heat illness and how to manage them. Avoid being outside in the hottest part of the day, stay hydrated and don’t be afraid to decline invitations for outdoor events.(3)
Make the Right Choices in the Heat.
Avoiding heat illness isn’t impossible, even if you are more susceptible to heat. A few simple choices can greatly reduce your risk.
Drink Water.
Water is always the best choice for hydration. Stay motivated to drink water ahead of time so you are hydrated from the beginning. It can be tempting to go easy on water before going outside in an effort to avoid having to use the bathroom more often, but in hot weather, staying hydrated is more important.(5) Water works just fine for replenishing your body. If you feel like a sports drink would help, clear, green or blue Gatorade are in the “Foods Worth Trying” category of the ICN Food List.
Wear light-coloring and lightweight clothing.
Not only do lighter colors make you more visible to traffic when you’re outside, they also reflect the sun rather than absorb it, which helps you stay cooler. Be sure as well to wear lightweight fabrics that breathe well like cotton.(5)
Pick the best time.
In the summertime, it is usually hottest between 10 a.m. and 3 p.m. Plan outdoor activities either before or after this time period.(5) And do what you can in the shade as well. For example, if your backyard is in full sun in evening, opt instead to be in the fully shaded front yard.
Wear sunscreen.
Not only is sunscreen important to protect your skin, it also helps you avoid sunburn. Getting a sunburn decreases your body’s ability to cool itself, which can increase you chance for heat illness. And that’s along with increasing your risk for skin cancer as well. Apply a sunscreen of SPF 30 or higher every two hours or more often if sweating or in the water.(6)
Track your hydration levels.
You can easily track your hydration levels by paying attention to the color of your urine. The lighter your urine, the more hydrated you are. You are going for a lemonade looking color rather than an apple juice color. However, if you are taking medication that changes the color of your urine (like phenazopyridine hydrochloride), this won’t work. A good rule of thumb is to have 8 to 10 ounces of water for every 20 minutes of activity.(7)
Know your limits.
Pay attention to how you feel. If you begin feeling dizzy, nauseous or tired, take a break. Cool off. Give yourself some grace to know that being active in hot weather really does take a toll on the body. You don’t want to end up with a heat illness. Consider breaking your activity up into smaller pieces throughout the day in order to have a break to cool down in between.(5)
Pick the Right Activities.
Along with picking activities that won’t cause your bladder to flare, you also want to pick activities that aren’t going to make you overheat as quickly on hot summer days. The good news is many of those activities are low impact, which are usually IC friendly anyway. (Before you start new exercises, be sure to check with your physician.)
Go for an easy hike.
Even in cities, various nature walks are available and can be a great outdoor exercise in the summer. The best part is many are in the shade of trees! Look for trails with bathrooms nearby. You don’t have to hike far to get the benefit of movement.
Get in the water.
Swimming can be a bit trickier for IC patients. While swimming can be a great low impact exercise that strengthens muscles with affecting joints, where you swim can cause issues for your bladder.(8) Some patients are sensitive to chlorine, which can be a challenge in pool swimming. Like with everything else, take it slow and be prepared for some trial and error.
To help have a good swimming experience, consider applying Vaseline or KY jelly to your urethral area to be a barrier between your skin and pool chemicals. Other important tips are to change out of a wet swimsuit as soon as possible and rinse off as soon as you can. Be sure also to check that the pool is well cared for before jumping into the water. If chlorine is a big trigger for you, seek out salt water or bromine swimming pools instead.
Along with swimming itself, walking or doing aerobics in the water can give you a good workout that is cooler on hot days.
Workout inside.
Whether you do an exercise video in your living room, walk laps around your house indoors or go to your local gym, working out inside when it’s really hot outside is OK. Don’t feel pressured to be outside all the time since it’s summer. Know when being indoors is best for you.
Do pilates or yoga.
Take your pilates or yoga routine outside in the early morning or evening for a different way to get in exercise on hot summer days. Both pilates and yoga are great options to work out and alleviate some pelvic floor tension, which is an issue for the majority of IC patients.
Roller-skate or rollerblade.
Roller-skating or rollerblading gives you a breeze as you go and can be a good summertime workout. Or if it’s just too hot, hit up an indoor roller rink and skate away.
Think outside the box.
Don’t forget that you don’t have to have a specific workout routine in order to get exercise in the summer. Think outside of the box for summer workouts with activities like gardening, camping, dancing, golfing, tennis and more.
Find some other great ideas in this post: 20 Ideas for Outdoor Summer Fun with IC.
References:
- Cleveland Clinic. Should You Exercise When It’s Hot? July 15, 2020.
- Roberts C. Can Medications Make Your More Sensitive to Sun and Heat? Consumer Reports. Aug. 2, 2022.
- Mayo Clinic Staff. Heat Exhaustion. Mayo Clinic. April 6, 2023.
- Occupational Safety and Health Administration. Heat. United States Department of Labor.
- Penn Musculoskeletal and Rheumatology Blog. 8 Tips for Working Out in the Heat. Penn Medicine. July 23, 2017.
- Performance Health. 7 Tips to Safely Exercise in the Heat.
- Killoran E, et. al. 12 Tips for Exercising in Summer Heat. Pritikin Luxury Wellness Retreat.
- Adam. 8 Low-Impact Summer Activities for Seniors. Ashley Manor Senior Living. May 14, 2018.
