While you hope for sunshine, British summers are unreliable at best. Heat and humidity make it difficult to work out. Runners who have ever complained that a humid, hot day made running challenging are not alone. Exercise can be more difficult when it is warm for several reasons. Your core temperature is optimum at 37°C. But both exercise and hot weather raise it – especially when you combine the two at the same time.
Your body has several mechanisms for dealing with heat stress. The first thing that happens when the blood vessels dilate is that they increase circulation to the skin, which allows excess heat to escape you. As a result, you begin to sweat, cooling your skin and ultimately your whole body.
Perspiration doesn’t evaporate as quickly from your skin in humid weather, so cooling down becomes more difficult. Consequently, your body needs to work harder to cool itself, raising your heart rate as well.
Furthermore, excessive sweating can make you dehydrated and cause you to lose salt. Your body is made up of 60% water, and it is a vital component of every bodily function. As much as a litre or two of fluid can be lost per hour when you exercise, mostly because of sweating and breathing. Heat and humidity can deplete your body of fluids and electrolytes. You may experience fatigue and sluggishness because of blood not flowing well to your muscles.
Your body has several mechanisms for dealing with heat stress. The first thing that happens when the blood vessels dilate is that they increase circulation to the skin, which allows excess heat to escape you. As a result, you begin to sweat, cooling your skin and ultimately your whole body.
Perspiration doesn’t evaporate as quickly from your skin in humid weather, so cooling down becomes more difficult. Consequently, your body needs to work harder to cool itself, raising your heart rate as well.
Furthermore, excessive sweating can make you dehydrated and cause you to lose salt. Your body is made up of 60% water, and it is a vital component of every bodily function. As much as a litre or two of fluid can be lost per hour when you exercise, mostly because of sweating and breathing. Heat and humidity can deplete your body of fluids and electrolytes. You may experience fatigue and sluggishness because of blood not flowing well to your muscles.
What are the risks?
Being active during the summer poses more risks than during the winter. An exerciser can suffer potentially life-threatening consequences if they do not take reasonable precautions
The most common problems are dehydration, sunburn, and heatstroke. This can cause much more severe problems down the road.
The body becomes dehydrated when it loses more fluid than it intakes. In the absence of treatment, it can worsen and lead to serious complications such as heat exhaustion, heat stroke, seizures, and kidney failure.
The body becomes dehydrated when it loses more fluid than it intakes. In the absence of treatment, it can worsen and lead to serious complications such as heat exhaustion, heat stroke, seizures, and kidney failure.
The symptoms of dehydration include:
- Feeling thirsty
- Dark yellow or strong-smelling urine.
- Feeling dizzy or light-headed.
- Feeling tired.
- A dry mouth.
- Urinating fewer than four times a day.
During hot weather or when exercising, a person is also at risk of heat exhaustion or heatstroke. Heat exhaustion can result from exposure to high temperatures and dehydration often accompany it.
Signs of heat exhaustion include:
- Headaches.
- Dizziness.
- Confusion
- Feeling sick.
- Excessive sweating.
- Fast breathing.
- Being very thirsty.
- A high temperature.
It is usually not a serious issue if you can cool off within 30 minutes of being overheated. If it turns into heatstroke, you should seek medical attention immediately.
A heatstroke occurs when your body is unable to cope. As a result, your body temperature reaches over 40°C because the normal cooling mechanisms cease to work. Severe headaches, feeling sick, shallow and rapid breathing, muscle weakness, fainting, and confusion are some of the symptoms that can accompany this disease.
It is possible to reduce these risks when you work out by taking certain measures.
Hydration
Hydration is crucial to exercise especially in hot conditions. If you don’t drink enough water before exercising, your core temperature will rise faster, and your heart will have to work harder. It is recommended that you drink six to eight glasses of water or other non-alcoholic fluids a day, but if you exercise, you should drink more. Having about eight cups of tea a day or four cups of brewed coffee per day (about 400 mg caffeine per day) contributes to your fluid intake, but very high caffeine levels can dehydrate you.
The amount of liquid you need depends on how much sweat you produce and how long you exercise. Factors such as fitness level, environment and the intensity of your workout need to be taken to consideration.
Type of exercise
Exercise can be done in a variety of ways if you are not in the mood to run during the summer. Make the most of the nice weather by going on a walk or doing a low-intensity exercise such as yoga or Pilates. You could also take advantage of the warmer water by trying a new water sport such as open water swimming, stand-up paddleboarding or kayaking.
When’s Best To Exercise
When exercising try earlier in the morning or late at night, it’s usually cooler. Do not go out in the midday sun (between 11 am and 3 pm), when the temperature is usually at its highest.
Use air-conditioned facilities or stay in areas with shade, such as woodlands or buildings. Today, almost every major gym has an adequate air-conditioning system. You should wear sunscreen to protect yourself from the sun.
What to wear
If you are exercising in hot weather, you should also consider your clothing carefully. Clothing that is loose, light, and sweat-wicking can be more comfortable than clothing that is tight. It’s important to remember that wearing black can make you feel warmer as well.
Cooling down your skin with cold water can make you feel better if you’re too hot. You can feel more comfortable by using cold packs, wet towels or water sprays.
Just Take it Easy
Especially in hot and humid weather, exercise can be very difficult. Remember that more can be achieved with less effort and do not push yourself too hard. It is important to pay attention to how your body feels and be prepared to cut your session short if necessary.
