As we approach the hotter days of summer, we need to be aware of some of the health concerns of exercising in the heat.
Heat illness can occur in exercisers whose body heat exceeds its ability to cool down. Heat exhaustion is a form of heat illness that is characterized by the inability to continue exercise, headache, fatigue, chills, nausea and confusion. It can be treated by stopping exercise, getting out of the heat and, if a person is coherent and not vomiting, by drinking re hydrating fluids. Intravenous administration of a dextrose or saline solution, as often used in Iron man races and other ultra-distance events, will facilitate recovery. Some athletes suffering from heat exhaustion have been known to require up to 4litres of intravenous fluid!
Heat stroke, a more serious form of heat illness requiring medical attention, is characterized by confusion, central nervous system dysfunction and a body temperature over 104degrees. It is treated aggressively by immersing the victim in cold water or by applying ice packs over the neck, armpits and groin region. It's important if you or a friend are experiencing any of these symptoms that emergency medical services are called.
Far better than treating heat illness is to avoid it altogether. Here's some tips to keep you healthy and fit in the heat:
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Drink plenty of hydrating fluids before, during, and after exercise. The American College of Sports Medicine encourages exercisers to consume approximately five to 10 ounces of fluid every 15 minutes during workouts (that's equivalent to about 3-5 big gulps of water). Throwing water over your head will also help keep you cool but don't sacrifice water going in your body for water going over your body. A good indicator of adequate hydration levels is clear urine. |
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Wear breathable clothing that will help wick away moisture helping in the evaporation process and keeping you cool. |
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Try not to exercise in the heat of the day. If you can't live without your lunch workout and the thermometer is reading dangerous, opt for a swim, cycle, kayak or indoor session.
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Be sure that you're rested and well-fed. If you're tired and hungry, the effect of the heat will be much greater. |
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Don't be afraid to take a day off. If you've got a workout scheduled but your common sense is telling you it might not be a good idea, rearrange your week and fit in your workout later on a cooler day. A rest day is not going to kill you! |
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And of course don't forget your sunscreen, protective eye-wear and sun-visor. |
I've seen the effects of heat illness and it isn't pretty. In fact, it can be very dangerous - lethal. To see a glimpse of the effects of heat illness, watch any of the Iron man races. You'll see high-level athletes reach physical despair as the heat, exhaustion and effort play a toll on their bodies. Their bodies just can't handle it and break down. Don't let your body fall prey to heat illness - practice safe summer exercise.
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