How To Train Safely In Hot Weather


Train Early or Late in The Day
Wear Sunscreen
This one is obvious to many. If you’re going to be exercising outdoors during intense (or even moderate) sunshine, then the last thing you want is sunburn, to any degree.
Exercise Nutrition
When exercising, your body relies on having a sufficient supply of carbohydrates to get you through the session. Furthermore, micronutrients in a balanced diet are key for performing essential bodily functions, such as the roles of sodium and potassium in muscle contractions. Subsequently, we need to ensure that our body is fueled sufficiently to carry us through our session, or else we risk undue fatigue and potentially dizziness, exacerbated by intense sunlight.
Hydration
Unfortunately, you cannot simply keep chugging as much water as your body can take. Doing so can lead to a condition known as hyponatraemia – referring to having low levels of sodium in the blood. This is because ingesting too much water can make your body hypervolemic, meaning you now have an excessive water to sodium ratio in your body. This changes the osmotic gradient in your body, allowing water to flood into cells – leading to symptoms such as swelling, nausea, and even seizures to name just a few symptoms.
The color of your urine is one of the best indicators of your hydration levels. Charts showing normal and abnormal coloring should be used as a guide. Additionally, how you feel is a good indicator – if you feel tired and fatigued in the middle of the day, it’s likely that you need to rehydrate. Finally, knowing your normal body mass is helpful, as you can then use this as a guide to somewhat replace body mass lost through sweat.
Dress for the Weather
Wearing light colored clothing that is breathable is the best way to dress when exercising in the heat, particularly when outdoors. Dark colored clothing absorbs more light, meaning you will get hotter, while light colored clothing reflects more of the sunlight that hits it, minimizing the amount of heat absorbed by you.
Of course, UV-blocking sunglasses and high SPF sunscreen will help to protect your eyes and skin. This is important to remember since sunburn limits your body's ability to regulate its temperature and remain cool.
Be Aware of The Symptoms of Heat Exhaustion and Heat Stroke
One of the reasons for this is due to a lack of hydration, leading to a lower fluid volume to carry oxygenated red blood cells efficiently to the brain. This is what causes symptoms of heat exhaustion such as fainting, headaches and dizziness.
The main symptoms of heat exhaustion are as follows:
Dizziness Headache Fainting Nausea or vomiting Dark urine Cool, moist skin Heavy sweating Muscle cramps Fatigue Weakness
When these symptoms occur, it is vital that you address them immediately, or else they may progress to a more serious condition known as heat stroke. This includes symptoms such as:
- Core temperature of above 100°F
Seizures Unconsciousness Dry, hot skin (no sweating) Rapid, weak pulse - Confusion
Take Home Message
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