Sizzling temperatures are becoming more apparent as we approach the summer months, it can be challenging to carry on fitness routines, especially if they require being outside. It is important to exercise safely and watch for signs that could lead to extreme dehydration, sun burn, a heat exhaustion or even heat stroke.
Some signs of heat exhaustion are:
- Muscle cramping
- Shortness of breath
- Headaches
- Fatigue
- Extreme thirst
Some signs of heat stroke are:
- Confusion
- Vomiting
- Seizures
- Lack of sweating
- Fainting
- Cardiovascular collapse
Change Locations or Times of Day
Avoiding damage from the sun and heat can be avoided by one simple step. Changing the time of day when you exercise. On a hot summer day, the coolest time to exercise is ideally early in the morning of later in the evening when the air temperature is much cooler. If you exercise during midday, direct sun can increase the temperature drastically so it is important to try and find shadier routes/areas.
Wearing Sun Protection
Sun protection involves more than SPF (which should be applied daily), it requires wearing clothes that protect your skin from sun damage too. Your skin is your body’s cooling system, so any damage that occurs to it will in result affect your body’s natural air conditioning.
Wearing loose clothing made out of sweat-wicking material will allow your body to perspire and cool in comparison to clothing made out of materials like cotton, as they trap in heat.
It is also important to wear a hat, as your head a large body surface area for cooling. A hat provides shade and keeps you cool in hotter temperatures.
Avoid Eating Before You Exercise
It’s recommended that you don’t eat a meal at least an hour before you are exercising. With heavier meals, (e.g a burger and fries) it’s recommended you wait around 2 to 3 hours as the meals rich in fat and protein take longer to digest. It’s crucial to not eat after a hot run and wait until your body is back to its usual temp. Digesting food uses blood and energy, which results in your body creating more body heat.
Hydrate a Lot
It’s vital to hydrate before, after and during exercising to replenish the water your body is loosing through respiration. Cold water is the best as it absorbs quicker but if you are exercising for long periods of time, you can also drink sports drinks as they contain sodium and electrolytes, two elements your body needs to replenish after exercising.
If you don’t hydrate enough, it could lead to dehydration. Some signs of this are deep yellow or brown urine. However, too much water can also cause hyponatremia where your sodium level in the blood is below normal. Hyponatremia can lead to seizures, cardiovascular collapse and brain swelling.
Heat Friendly Forms of Exercise
Running, biking and hiking are great ways to exercise but in the summer, it can be difficult to keep cool whilst performing this activities.
Some alternative exercises/sports to try when it gets warmer are:
- Swimming – This is a great way to manage dealing with hot weather too as the water keeps you cool.
- Yoga – This doesn’t take up as much energy as running or biking but is still as beneficial
