Prevent heat-related illnesses when exercising
What are the main types of heat illnesses?
Heat cramps: are severe cramps often felt in the legs and or abdomen during prolonged exercise. They are the least severe of the three heat illnesses and are usually caused by imbalances or deficiencies in your body's electrolyte stores resulting from heavy sweating.
Heat exhaustion: is more serious and is caused from not replacing lost fluids during prolonged exercise, which can result in dizziness and weakness. Heat exhaustion is characterized by a moderate rise in body temperature, nausea, vomiting and headaches.
Heat stroke: is the most severe heat illness and unlike heat exhaustion, can strike suddenly and with very little warning. Usually the body is able to cool itself effectively though sweating, but when exercising in hot humid conditions the body's cooling system can fail, resulting in heat stroke.
The Good News? Heat related illnesses are easier to prevent than to treat - so when you're out training keep in mind these simple guidelines.
1. Pre-Hydrate: By the time you are thirsty you are already dehydrated so be sure to take on board plenty of fluid prior, during and post exercise which contain electrolytes. Drink often and be sure to replace fluid lost through sweating. Monitor the colour of your urine to make sure you are still hydrated. 2 litres of fluid can be lost in sweat every hour in a hot environment, so unless you are drinking water at the same rate, you will dehydrate and then stop sweating.
2. Train early/late: Avoid intense exercise during the hottest time of day; train closer to sunrise or sunset.
3. Lower Intensity: Think about reducing the intensity or duration of your exercise in hot conditions.
4. Buddy-up: Train with a buddy where possible. (They may pick up symptoms quicker!)
5. Dress Cool: Wear light, loose clothing so sweat can evaporate. Better yet, invest in some clothes that wick, such as 2XU garments.
6. Slip Slop Slap: Use sunscreen to prevent sunburn and wear a cap if you can - protect your head!
7. Listen to your body: If you feel your exercise performance is suffering, stop activity and try to cool off.
8. No Diuretics: Sorry no alcohol or beverages with caffeine before exercise because they increase the rate of dehydration!
9. Acclimatize: Get used to hotter climates slowly.
10. Look out for symptoms: If any symptoms of heat illness appear, stop exercise immediately so they don't worsen. Remember, it is easier to prevent heat illness than to treat it once symptoms develop. Look out for signs such as confusion, irritability, fatigue, light headiness, and chills.
Carefully consider how the heat will affect you and your training, especially if you are likely to take part in prolonged activity in the sun. Be sure to look after those bodies and enjoy training outdoors. Do you have any heat illness stories or remedies to share?
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