Summer sun certainly makes exercising
outdoors more fun. But if you don’t take precautions,
getting physical in the heat of day can be hazardous
to your health. Sweating is the body’s way of staying
cool during exertion; you’ll sweat off from 1 to
1.5 litres of water an hour in the process. But if you
don’t drink enough fluids to replace what you’ve
lost, you may expose yourself to heat injury.
The mildest type of heat injury is heat cramps
— when your muscles cramp up painfully from losing
too much salt and not drinking enough fluids while exercising.
As soon as you notice cramping, have something to drink
(either water or a sports drink) and eat some salted
foods; you should feel better soon.
Heat exhaustion is a more serious condition,
brought on by sweating heavily, along with not getting
enough fluids. The body can’t deliver enough blood
to the brain, skin and muscles, leading to dizziness,
weakness and fainting. If the body becomes dehydrated
(runs out of fluids), you can end up with life-threatening
heatstroke, which can show up suddenly. As the
sweating mechanism shuts down, the skin becomes hot
and dry, and the body temperature soars, leading to
convulsions and permanent brain damage. If you think
someone is suffering from one of these heat injuries,
get medical help right away. Meanwhile, move the victim
to a shaded area, take off extra layers of clothes,
wet and fan the body, and raise the person’s legs
and buttocks. Make sure to provide him or her with as
much water to drink as possible.
Here are some tips to help you avoid heat injury in
the first place:
- Drink plenty of fluids while you’re exercising
— whether you’re thirsty or not. Before,
during and after the activity, aim for roughly a cup
every half-hour.
- To help your body cope with the heat and humidity,
get into shape before the season.
- Don’t overexert yourself in hot weather —
take a lot of breaks. This is especially true if you’ve
only recently taken up a sport or a particular exercise:
your body’s more likely to feel the extra stress.
- Schedule your sports for the coolest parts of the
day, either morning or late afternoon. The sun’s
rays are strongest between 10 a.m. and 4 p.m. Better
yet, exercise indoors in an air-conditioned gym.
- Exercise at a slower pace — working out for
a shorter time, but more intensely, won’t protect
you from heat injury.
- Dress for the weather — wear lightweight, breathable,
light-coloured clothes. And don’t forget to protect
your head, eyes and skin: wear a hat, sunglasses,
and make liberal use of sunscreen.
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