Summer is undoubtedly the best season of the year (if you disagree your un-australian). Its hot, often barmy and that fabulous thing called daylight savings gives us extended opportunity to seize the day. For ALOT of people summer sparks the beginning of their newfound fitness regime, especially post Christmas when your feeling just a little guilty about how much Christmas pudding you ate.
An Australian summer can be a hot one, and so far this year its been humid too. These may be great conditions for your tan but exercising in su
ch heat can take its toll on your body
Humans core temperature sits normally at about 37 degrees. Exercising in the heat raises our core temperature and we can only survive for short periods if this tempature rises above 41 degrees.
Luckily we have been designed with an inbuilt cooling system and this unmatched ability to sweat allows us to (most of the time) adequately regulate our core temperature during extreme environmental conditions.
The three most common presentations include heatstroke, exercise associated collapse and cramps. While these may seem trivial they can, in severe cases, be a medical emergency.
Here are five easy ways to stay safe while exercising in the hot summer weather!
1. Choose the right time of the day: Avoid the hottest part of the day (between 10-3) unless you are training specifically for an event that takes place in this sort of heat!
2. Wear Sunscreen: ‘slip, slop, slap’ its just as easy to get burnt doing a sprint session with your shirt off as it is lying beside the pool with a good book.
3. Stay hydrated: Ensure you are hydrated pre workout but keep up the fluids during training too. Remember when we sweat we lose salt and electrolytes too. Try adding some celtic sea salt to your water, for those with a sweet tooth grab a sports drink or there is an abundance of electrolyte gels on the market that work well too.
4. Dress for the occasion: breathable, light weight fabrics will help sweat evaporate keeping you cooler and a hat never goes astray
5. Listen to your body: signs such as dizziness, feeling faint or nauseous shouldnt be ignored. Take a breakm sip on some water and call it a day if symptoms persist.
Remember your body needs time to adapt to exercising in hot and humid conditions. Ease your way into summer and if your anywhere near the beach pack your swimmers for a post workout swim!
eastsports physio 