How to exercise safely in the heat.
The UK is currently enjoying 3 consecutive days of warm weather- this constitutes a heatwave in this country.
Exercise can lead to damaging side effects if done in hot and humid temperatures and without
acclimatisation. Heat stroke and heat exhaustion are quite easy to induce if you are not careful.
Here are some tips to help you exercise more safely:
- Unless you are competing between 11am and 3 pm, then don't train outdoors then. Train when it is cooler, or indoors.
- If you do train outside, wear a hat, wear sun cream and keep drinking fluid.
- Try about 150ml - 250 ml every 15 minutes of exercise. If you are exercising for morethan an hour then a dilute electrolyte/ glucose drink is recommended to help absorption form the gut and replenishment
- Conversely, drinking too much fluid too rapidly can lead to hyponatremia, where the body is overhydrated by between 2 and 6 litres. This can lead to collapse. Hands and feet may feel puffy and swollen with this condition.
- Don't try any new activity, or one that you are not conditioned for, your body will be unable to adapt to 2 new stressors at once.
- Don't stop exercise suddenly as this can lead to "Exercise associated collapse". The vascular return of blood that is aided by muscular contraction is essential. Stopping suddenly means that the heart has to do all the work and may not be able to cope. A proper cool down is essential here. This can be done indoors or in the shade, but moving at about 50% of intensity, accompanied by hydration, for 10 -15 minutes is best.
Enhancing Sports Performance
www.excelsiorgroup.blogspot.com
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