Exercising in Summer: how to beat the heat

  Did you know that humans can only survive core temperature of greater than 41* C for a very short period. Amongst other things, when the body is over this temperate, protein is destroyed (this occurs at 45*C). It’s also another interesting fact that only humans, unlike other mammals, are able to lower their body temperature through sweating while being physical for a long period of time in extreme heat. Despite this we are not immune to the risk of heat stroke, exercise-associated collapse and cramps.

The risk of heat associated health issues increases in hot and humid weather because:

• People may not be able to produce enough sweat for adequate cooling
• High humidity may prevent adequate evaporation of sweat

In order to stay fit and healthy we have to exercise and play sport no matter how harsh the environmental conditions, but we have to be cautious about exercising and playing in hot conditions.

Here’s a list of ways to minimise the risk of heat induced health issues during physical activity:

1. Exercise to the current level of fitness and environmental conditions. Take regular breaks whilst exercising; for example, moderate intensity and duration for pre-season and early season training of unconditioned players in warm weather.
2. Maintain fitness and consistent training in warm conditions. This will help increase your tolerance to heat.
3. Maintain adequate hydration of body, drinking cool water or sports drinks before and during exercising and in recovery as well.
4. Exercising/playing/training early morning or later in the evening to reduce the risk of encountering stressful conditions.
5. Choose appropriate clothing - wear light coloured, light in weight and loosely fitted clothing covering the body in order to allow evaporation of sweat from the skin and provide protection from the sun.
6. Modify your warm-up in hot condition: consider shortening the duration and intensity of a warm-up should be reduced to minimise the increase in body heat and temperature before competition.

Daniel Lee – Physiotherapist and Director, Back In Motion Semaphore

Reference: Brukner & Khan 2012, ‘Clinical Sports Medicine’, 4th Edn, The McGraw Hill companies