How to train in the heat so you don't end up in the hospital
Sport And Fitness / / December 29, 2020
High air temperature is not a reason to give up training. Especially if you are healthy and in good physical shape. In fact, exercising in heat can increase overall endurance.Heat acclimation improves exercise performance, the sizeResistance training in the heat improves strength in professional rugby athletes and muscle strength even faster than exercising in a cool room.
But the higher the ambient temperature, the more care should be taken. Overdoing it or choosing the wrong time to workout may well end up in the hospital.
What can happen to the body if you exercise in the heat
Our body is able to cope with overheating. To cool itself down, it sends more blood to the skin and gives off sweat. The moisture evaporates, the skin and blood are cooled, and the body temperature drops. This mechanism maintains thermal balance, but the bodyHeat and exercise: Keeping cool in hot weather loses moisture, muscles are less supplied with blood, and heart rate increases.
If your body cannot handle overheating, you may haveHeat ‑ related illness in sports and exercise happen:
- Heat cramps. Painful spasms of large muscle groups during or after exercise.
- Heat fatigue. An increase in body temperature up to 40 ° C, nausea and vomiting, weakness and headache, intense sweating, cold and clammy skin. If you do not take any measures, this condition can turn into heatstroke.
- Heatstroke. An increase in body temperature to 40 ° C or more, confusion, irritability, headache, dizziness, nausea and vomiting, vision and heart rhythm problems, weakness. Heatstroke can lead to brain damage, organ failure, and death if not treated immediately.
If you are not used to drink during exercise, physical activity in the heat can result in dehydrationWhat to Know About Dehydration with symptoms such as fatigue, headache and dizziness, dry mouth, and dark urine.
To avoid this, you need to constantly replenish moisture reserves. However, excessive consumption of water is also fraught with serious consequences, because along with sweat you lose not only fluid, but also sodium.
If the content of this element in the blood serum falls below 135 milligrams per deciliter, hyponatremia occurs.Low Blood Sodium (Hyponatremia). Symptoms include swelling of the hands and feet, muscle spasms, fatigue, headache, disorientation and confusion. If sodium reserves are not replenished, the condition can lead to pulmonary edema, brain edema and coma.
Study the question☀️
- Heatstroke: what to do if the eyes darken from the heat and feel sick
How to avoid health consequences
Watch the weather
Not only air temperature is of great importance, but also relative humidity. With high humidity, sweat evaporates less easily and the body has to make extra efforts to cool down. This increasesPhysiological responses during continuous work in hot dry and hot humid environments in Indians heart rate and overall stress on the body.
To assess the impact of climate on humans, the US uses the heat indexWhat is the heat index? (heat index). It takes into account the temperature and humidity of the air and helps to understand how dangerous train outside.
Check the weather forecast and use this calculator for quick calculation. Below are the boundaries at which physical activity can cause problems:
- 27–32 ° C - fatigue is possible;
- 32–39 ° C - heat fatigue, cramps and heatstroke are possible;
- 39-51 ° C - heat fatigue, seizures and heatstroke are likely;
- 51 ° C and higher - most likely there will be heatstroke.
It is also worth considering whether to practice in the sun or in the shade. Direct sunlight in hot weather can increase the heat index by 8-15 ° C. Therefore, if you are already on the border of safe conditions and cannot exercise in the shade, it is better to postpone the workout.
Choose the right time of day
In hot weather, avoid exercising in the middle of the day when temperatures are at their peak. It is better to study before noon and in the evening - after 16-17 hours.
If you don't have time to choose, replace outdoor workouts with indoor workouts. Better do intense interval training in an air-conditioned room than to put yourself at risk by running under the scorching sun.
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- 5 tips for those who can't stand the heat
Consider your characteristics and limitations
The risk of overheating increases greatly with the following factors:
- sunburn;
- any conditions with an increase in temperature;
- gastroenteritis;
- sickle cell anemia;
- dysfunction of sweat glands;
- poorly controlled diabetes;
- high pressure;
- cardiovascular diseases;
- cystic fibrosis;
- disorders of the central nervous system;
- malignant hyperthermia in the past.
Also, be extra carefulHeat ‑ related illness in sports and exercise, If you:
- a child or elderly person;
- recently started to play sports;
- already suffered heatstroke in the past;
- did not get enough sleep;
- are overweight;
- not used to the heat;
- exercise in tight clothing or protective equipment.
If one or several points are right for you, do not take unnecessary risks. Better to work out in an air-conditioned room, go to the pool, or postpone your workout for cooler weather.
Get used to it gradually
If the heat has just begun, do not overload the body, let it adapt to new conditions. Acclimatization to sultry weather occursConsiderations for Exercising in the Heat in 7-10 days. During this time, you can cut your weekly training volume in half - in the short term, this will not affect on your results, but it will help you gradually get used to the conditions or wait out the hot period without heat blow.
If you do aerobic sports, try working not for intensity, but for duration. For example, if you need run 10 kilometers, take the time you would normally take that distance, and exercise during that period without keeping track of speed and distance.
Choose the right clothes
Wear light, light shades. Choose clothing that is well ventilated and does not restrict air access to your skin. Cotton items are great because they absorb sweat easily and cool the body as it evaporates.
Limit sports equipment as much as possible. If you need to wear it, get used to it gradually - shorten your workout time or take rest periodically.
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- What to eat in hot weather to help your body cope with heat
Drink water or sports drinks
With sweat, you lose a lot of fluid. If you do not replenish it, the body will not be able to cool effectively.
Losing 1% of body weight from water raisesHeat ‑ related illness in sports and exercise body temperature by 0.25 ° C, and heart rate by 6-10 beats. With a decrease in the amount of moisture, they worsenHealthy hydration your indicators in training and the risk of overheating increases.
Drink to stay hydrated.Healthy hydration before, during and after training:
- 500-550 ml of water two hours before the start of the lesson;
- 200-300 ml of water every 10-20 minutes in the process;
- 450-650 ml of water for every 0.5 kg lost after class.
If you exercise for more than two hours and consume more liters per hour, substitute sports drinks for water to avoid sodium deficiency.
Monitor your condition
The safest way to exercise without risk to healthHeat and exercise: Keeping cool in hot weather - control your health and do not ignore alarming signals. Here's what to look out for:
- muscle spasms;
- nausea or vomiting;
- weakness;
- fatigue;
- headache;
- excessive sweating;
- dizziness;
- confusion of consciousness;
- irritability;
- low blood pressure;
- more frequent heart rate;
- vision problems.
If you notice one or more of these signs, stop exercising and do the following:
- Take off your sports equipment.
- Go into the shade or in an air-conditioned or ventilated area.
- Drink water or a sports drink.
- Accept cold shower or a bath.
- If you don't feel better after 20 minutes, call an ambulance.
Do you continue to train in the heat? If so, tell us how you manage the load and avoid overheating.
Read also🧐
- How to keep exercising when everything is against you
- When is it okay to sweat and when it isn't. Check if everything is ok with you
- Everything you need to know about running in the heat