How to Train Safely in Hot Weather
Outdoor Training.
Exercising in mild or moderate weather is enjoyable and rewarding. However, picking the weather is not a choice for people living in the hotter regions of the earth.
Pushing yourself to exercise when the ambient conditions are hot help improve athletic performance. If you take the time to observe the proper precautions, working out in hot weather can benefit your performance.
Here are some tips for sweating it out safely when the weather is hot:
Hydrate yourself. Exercising in hot weather will make you sweat more. Higher humidity will worsen the rate at which you sweat. Therefore, you must keep replacing the fluids that you are losing through sweat. In hot weather, it helps to consume water a couple of hours before you begin exercising. Also, keep hydrating yourself intermittently during the workout. If you plan on incredibly intense training, you might need to consider consuming specialized sports drinks to help replenish lost salts and electrolytes.
Dress suitably. Choosing the appropriate dress for working out in the heat is essential. Light-coloured clothes that are sweat absorbent are ideal for hot weather. Activities requiring protective gear such as helmets and padding exacerbate the difficulty of working out in the heat. In such instances, reduce the intensity and duration of your workout. UV-blocking eyewear and sunscreen(SPF>30) are essential in bright sunlight.
Look out for the warning signs. Exercising in hot weather raises the body’s core temperature. Coupled with dehydration, it increases the risk of heat exhaustion and heatstroke. Heat exhaustion is caused by an inadequate replacement of body fluids. You are suffering from heat exhaustion if you experience:
- Excessive sweating
- Cramping in the muscles
- Fatigue
- Weakness
- Headache
- Nausea/vomiting
- Dizziness/fainting
The pulse rate could also drop and become weak. If the signs of heat exhaustion are ignored, it may end up in heatstroke.
Under conditions of heatstroke, body temperature rises abruptly in a concise span of time and the following signs are observed:
- Dry skin(no sweating)
- Rapid but weak pulse
- Confusion
- Elevated body temperature(>103 Deg F)
- Seizures
- Unconsciousness
Know Your Physical Limits
Remember that it is possible to get into shape or enhance athletic performance without working out in the heat. Choose a more pleasant time of the day(early morning/evening) to work out. Get acclimatized to working out in the heat gradually and know your physical limits.
More extraordinary your fitness, the better your body’s ability to withstand a workout in the heat. Build your fitness levels in the winter/spring and gradually increase your hot-weather workout intensity and duration.
Finally, listen to the signals that your body sends you. Stop exercising as soon as you detect any signs of heat exhaustion or heat stroke. Find an excellent place to rest, hydrate and give time to your body to recover. Seek medical advice if discomfort persists.
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