This summer has really been a scorcher lately, making it understandably difficult to motivate ourselves to exercise when we could be relaxing in the air-con! But even a 15 minute workout is better than nothing, and here are some steps you can take to make working out in the heat more comfortable and safer for your health:
1. Drink the Right Amount of the Right Fluids
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. Sweat leeches salt and minerals from the body. It's important to maintain sodium and electrolyte levels if you are sweating profusely and exercising more than 90 minutes. The easiest way to replace these are with salty foods or sports drinks.
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. Sweat leeches salt and minerals from the body. It's important to maintain sodium and electrolyte levels if you are sweating profusely and exercising more than 90 minutes. The easiest way to replace these are with salty foods or sports drinks.
2. Wear Appropriate Clothing
Choose lightweight, light-coloured, loose-fitting clothing. In the hot sun, a hat and sunscreen is helpful. Wear light, loose-wicking clothing so sweat can evaporate. Better yet, invest in some clothes made with CoolMax®, Drymax®, Smartwool or polypropylene. These fibres have tiny channels that wick the moisture from your skin to the outer layer of the clothing where it can evaporate more easily.
Choose lightweight, light-coloured, loose-fitting clothing. In the hot sun, a hat and sunscreen is helpful. Wear light, loose-wicking clothing so sweat can evaporate. Better yet, invest in some clothes made with CoolMax®, Drymax®, Smartwool or polypropylene. These fibres have tiny channels that wick the moisture from your skin to the outer layer of the clothing where it can evaporate more easily.
3. Use Sunscreen and Avoid Sunburn
Sunburn decreases your ability to cool yourself and causes fluid loss. Use sunblock with SPF 15 or higher. Wear a hat that provides shade and allows ventilation.
Sunburn decreases your ability to cool yourself and causes fluid loss. Use sunblock with SPF 15 or higher. Wear a hat that provides shade and allows ventilation.
4. Acclimatise to the Heat
You will have a greater tolerance for exercise in the heat if you become accustomed to it slowly over one to two weeks. If travelling to a hotter climate, allow several days to acclimate before doing intense exercise. Avoid exercise during the hottest time of day; train closer to sunrise or sunset.
You will have a greater tolerance for exercise in the heat if you become accustomed to it slowly over one to two weeks. If travelling to a hotter climate, allow several days to acclimate before doing intense exercise. Avoid exercise during the hottest time of day; train closer to sunrise or sunset.
5. Use Common Sense
Avoid hot foods, alcohol and heavy foods that increase your core temperature. If you feel any headaches, fatigue or irritability or notice your exercise performance decreasing, stop exercising and cool off.
Avoid hot foods, alcohol and heavy foods that increase your core temperature. If you feel any headaches, fatigue or irritability or notice your exercise performance decreasing, stop exercising and cool off.
Remember, it is easier to prevent heat illness than to treat it once symptoms develop.
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