How to avoid heat-related illness during summer workout sessions

Chennai: Exercising in hot weather puts extra stress on your body. If you don’t take care when exercising in the heat, you risk serious illness. Both the exercise itself and the air temperature increase your core body temperature.

To help cool your body, more blood is sent to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate. If the humidity also is high, your body faces added stress because sweat doesn’t readily evaporate from your skin. That pushes your body temperature even higher. Body starts to work under enormous stress and load to the heart.

Under normal conditions, your skin, blood vessels and perspiration level adjust to the heat. But these natural cooling systems may fail if you’re exposed to high temperatures and humidity for too long, you sweat heavily and you don’t drink enough fluids.

Staying hydrated and maintaining my body’s electrolytes and salt is very important to make your exercise safe and effective. When you sweat, your body loses not only water, but electrolytes and salt, too, this delicate balance of water and electrolytes is crucial to keep your body functioning properly. The result may be a heat-related illness. Heat-related illnesses occur along a spectrum, starting out mild but worsening if left untreated. Heat illnesses include:

Heat cramps
Heat cramps are painful muscle contractions, mainly affecting the calves, quadriceps and abdominals. Affected muscles may feel firm to the touch. Your body temperature may be normal.

Heat exhaustion
With heat exhaustion, your body temperature rises as high as 40 C and you may experience nausea, vomiting, headache, fainting, weakness and cold, clammy skin. If left untreated, this can lead to heatstroke.

Heatstroke
Heatstroke is a life-threatening emergency condition that occurs when your body temperature is greater than 40 C. Your skin may be hot, but your body may stop sweating to help cool itself. You may develop confusion and irritability. You need immediate medical attention to prevent brain damage, organ failure or even death.

To avoid all the above said heat related ill effects and make your exercise effective:

Avoid Heat When Possible
The heat usually reaches its peak between 10 am and 2 pm, so schedule exercise around this time when possible. It is best to work out in the early morning or late evening, when the temperature is at its coolest.

Wear Light, Breathable Clothing
Dark, bulky clothing attracts heat, which warms your body up and can put you at risk for heat exhaustion. Fortunately, light clothing has the opposite effect, so wear light-colored clothing when possible, opting for short sleeves or shirts with spaghetti straps. Lighter material allows your skin to breathe and naturally regulate your body temperature.

Cover your head
Wearing a hat during the summertime isn’t just good for avoiding sun exposure, it can also cool you down. When possible, wear a wide-brimmed hat during summer exercise, preferably one with small holes or thin fabric that allows air to pass through. Because the hat’s brim blocks the sun’s rays.

Working out in optimal medium
In summers working out indoor is preferred, switch on the Air-conditioner or fans in access. You don’t have to sweat excessively to burn more calories; you just have to work out effectively to expend more energy. If you like to work out outdoor, choose the ideal timing to avoid peak summer heat.

Before Exercise, Prep Your Body with Water
ACSM recommends drinking between 250-500 ml, preferably water, before working out. Choose cold, non-caffeinated beverages, such as water or milk.

Follow Up With Regular Sips of Fluid
For every 15 minutes of exercise, drink at least 6 ounces of water — more is better. Don’t wait until you feel thirsty; thirst isn’t a good indicator of your hydration levels. For exercise that exceeds an hour, replenish yourself with tender coconut or thin buttermilk. Remember to hydrate often — we can’t always gauge our thirst levels correctly, and heat exhaustion is no laughing matter.

(The writer is a
functional fitness
consultant at The Medical Park)