Summertime brings with it higher temperatures and an increase in the frequency of heat-related ailments. It’s critical to become familiar with the symptoms of heat exhaustion so that you can recognize them if you or another person may be at risk of heat stroke. You can start working out in the heat safely by taking preventive precautions when exposed to high temperatures and humidity.After reading these 7 workout cooling techniques, enjoy the great outdoors!
What effects does heat have on the body?
The physical strain of exercising in hot temperatures is increased. When you exercise, the humidity and the atmospheric temperature can both raise your body’s core temperature. Your body increases the amount of blood flowing through your skin to help it cool itself. Moreover, your heart rate rises as a result of your muscles receiving less blood.
Furthermore, your body is under more stress under high humidity levels because sweat doesn’t quickly evaporate from your skin. You run a higher risk of dehydration, heat exhaustion, or heat stroke after you cease sweating in hot, muggy weather. Thus, it’s very important for you to know how to start working out in the heat safely.
What distinguishes heat exhaustion from heat stroke?
Heat Stroke vs. Heat Exhaustion
A milder version of heat-related sickness known as heat exhaustion can arise after several days in high temperatures combined with insufficient or uneven fluid replacement. Heat exhaustion can develop into heat stroke if left untreated. The most dangerous heat-related ailment is heat stroke. In ten to fifteen minutes, the body’s temperature might increase to 103°F or greater.
Take immediate action if you experience heat exhaustion. Go somewhere with air conditioning that is colder and lie down. Apply cold compresses or have a cold shower. Take off any baggy or tight clothing, and drink plenty of water or sports drinks to stay hydrated. A heat stroke necessitates prompt medical intervention, in contrast to heat exhaustion. Dial 911 if you pass out or if you keep vomiting. While waiting for EMTs to arrive, move to a cooler location and apply cold compresses to lower body temperature.
The majority of heat-related ailments are avoidable with the right care. It takes seven to fourteen days to adapt yourself to exercise in hot conditions, but this is the greatest way to increase heat tolerance and lower your risk of heat illness. Give your body time to adjust before attempting any exercise in those circumstances.
7 Tips For Working Out In The Heat Safely
1. Avoid the hottest part of the day
Exercise late in the day or early in the morning to avoid extreme heat. The hours of 11 am to 3 pm are the hottest. Keep an eye on the weather report and use additional caution in hot and muggy conditions. Your body’s capacity to cool your skin can be hampered by humidity because perspiration cannot disperse correctly. Thus, thus is the best way to start working out in the heat in a safer manner.
2. Make sure to stay hydrated
Drinking plenty of water before and during your activity is essential for safe outdoor exercise in the heat. Drinking fluids shouldn’t wait till you’re thirsty. Frequent water consumption will aid in sweating and cooling off your body. It is advised by research to drink 16 to 24 ounces of water a few hours before working out.
Take no salt supplements. It may make you more susceptible to dehydration. Drinking water that is too cold can give you stomach cramps, so avoid doing so. Finally, avoid consuming coffee, alcohol, and sugar-rich beverages like soda. You may lose fluids as a result of these drinks.
3. Apply Sunscreen Regularly
Apply a broad-spectrum sunscreen with a minimum SPF of 30. Remember to reapply after perspiring or at least every two hours. Sunburn raises your risk of developing skin cancer and impairs your body’s capacity to regulate its temperature.
4. Put on Airy, Light Attire
Wear lightweight, well-ventilated clothing when getting dressed for an exercise. Synthetic materials that facilitate evaporation, such as polyester, nylon, and Lycra, readily absorb perspiration. Light colors like white reflect heat better than other colors when you work out in the sun.
The head is the most vital bodily part to maintain body temperature. Put on a cap and immerse it in cold water if you’re feeling very exhausted. Although it might not always lower your body temperature, wearing a hat could make you feel more comfortable.
5. Know Your Limits
Recognize and honor your physical limitations. You’re more vulnerable than an athlete who frequently trains in the heat if you’re not in good physical shape and aren’t conditioned for activities in hot weather. Pay attention to your body, and take a break in a cooler place if you start to feel lightheaded, queasy, or exhausted. To avoid endangering your fitness and training objectives, give your body time to recover and replenish energy in between workouts.
6. Fill Up On Electrolytes
To replenish electrolytes, you might want to go with a sports drink if you want to work out for a few hours. These beverages seek to take the place of fluids as well as salts and minerals. Select alternatives with fewer calories and less sugar.
7. Make a training schedule
To start working out in the heat safely, some speed-walking intervals or ascend a couple of hills with an elevation for a quick exercise. Moreover, make your rest periods longer than usual if you’re conducting an interval training regimen consisting of walking bursts followed by recuperation periods. The more regularly you work out outside, the longer and more intense your sessions should become.
Recall that most heat-related illnesses are avoidable. If your typical high-intensity workout feels too tasking in the summer heat, divide it up into many shorter workouts spaced out throughout the day. Observe safety measures and relish a secure outdoor summer! Thus, this is how you can start working out in the heat safely!
