As we know, exercise is very important to our overall health and wellness and it can impact every body system in a positive way. However, if overdone, it can cause problems as well. This often happens in summer. This summer hasn't really hit just yet - we have had some hot days, but for the most part things have been pretty comfortable (and wet!). But, it is coming! So, how bad is it to exercise in the heat?
First off, everyone responds differently and has a different capacity to tolerate all forms of stress. Heat is one such form of stress. However, if left unchecked, everyone will succumb to the effects of the heat. This includes:
- Cramps, whereby there are painful muscle contractions or spasms.
- Syncope or collapse, with a feeling of lightheadedness and fainting.
- Heat exhaustion, where your core body temperature rises to 40 deg.
- Heat stroke, where your body temperature is above 40 deg.
So - what are the warning signs?
Keep on the look out for:
- Nausea
- Vomiting
- Weakness
- Headaches
- Excessive sweating
- Confusion
- High heart rate
- Low blood pressure
So - how to avoid?
- Plan and prepare! Keep an eye on the weather forecasts and plan your exercise to avoid the hottest parts of the day. Most events now will have specific temperatures where play or the event needs to be ceased.
- Acclimatise yourself! This year has been difficult to do this step this year. We will often find ourselves struggling on a 28 degree day at the start of summer, but by the end of the season that is almost the perfect temperature. This means that your tolerance and capacity for heat stress will change across the course of the season.
- Know your capacity! As discussed above, some people will better tolerate stressors. If you are new to exercise, or would consider yourself unfit, then your body may not cope with the extra stress from the heat compared to some people who are fit and active.
- Don't wait until you are thirsty! Thirst is a sign that you are already dehydrated. When we are sweating, we are losing fluid from our body that needs to be replaced. Play to keep consistant hydration up throughout the day.
- Wear loose closing! White clothing reflects the heat (black/dark absorbs) and so can be another step to keep you cool.
- Change your location! Early morning exercise can be great, as too exercise in a pool, or in the shade. It could be walking around a shopping centre or climbing stairs in an air conditioned building. It doesn't have to be the same thing that you are used to, variety is great!
- Slip, slop, slap! Sunburn dehydrates the skin and reduces the ability of the skin to control temperature.
- Know your risk! Some medical conditions can be triggered with heat based activity, or can predispose you to heat illnesses. Make sure you talk to your GP, Physio or Exercise Physiologist if you are unsure how your health issues may affect your ability to exercise.
Take care this summer by following these steps! If you have any questions, please feel free to call or book online!