How harmful is it to exercise in the heat, and how do you protect yourself from negative
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Heat and sports are generally compatible?
Extreme heat and sports are incompatible. This is a significant burden on the human body. Under high physical and thermal stress, a person’s natural cooling system can begin to fail, which will lead to the accumulation of internal heat to a dangerous level. Heatstroke can result from this process, which can manifest as heat cramps or heat exhaustion. With heat exhaustion, a person has an increase in body temperature, headaches, severe thirst, weakness; in extreme cases, this leads to a short-term loss of consciousness.
How to safely line up your workout in this weather?
In general, this question is rather difficult to answer. If a person decides to play sports outdoors, a lot depends on each level of training: professional athletes may be more adapted to hot weather than amateurs. People at risk of cardiovascular disease should avoid exercise these days. Much also depends on the regularity of a person’s training. You shouldn’t go to a workout in the heat if you’ve never done it before or have had a long pause between your last workouts.
When exercising outdoors, it is important to:
- constantly replenish the electrolyte balance;
- drink plenty of water (not cold), rich in minerals;
- do exercises in the shade;
- be sure to wear a hat;
- wear light, light clothing;
- use sunscreen;
- use a cool towel for cooling;
- do not exercise in the fresh air for more than 1.5-2 hours.
Should you replace your outdoor workout in the heat with a workout in the gym?
Exercising in the gym in this weather depends on the conditions of the room. If the room has high ceilings, an air conditioner with a temperature regime of about +21 ° C, good ventilation, you can play sports in your usual mode.
It should be understood that during physical exertion in the human body there is an increased metabolism with increased oxygen consumption, which leads to profuse sweating and electrolyte imbalance.
The same processes occur at high ambient temperatures, especially when you exercise at that temperature. Therefore, this is a double burden for the human body. And the very electrolyte imbalance in the body can lead to a violation of the heart rhythm.
Some people enjoy going to the sauna after or before a workout
Doctors do not have clear recommendations for visiting a sauna. But given the physiology of the human body, you can sometimes use the sauna before exercise as a warm-up and passive cardio exercise.
You should not visit the sauna after vigorous cardio workouts that put a lot of stress on the cardiovascular system. Also, do not suddenly plunge into cold water after leaving the sauna. After exercise, the sauna can increase electrolyte imbalances and is contraindicated in people at risk of cardiovascular disease.
What sports are best for hot weather?
In hot weather, it is better to choose static loads with pauses for rest and replenishment – for example, yoga or light exercises, which are usually done during warm-up.
It is best to avoid running and competitive sports when exercising outdoors. You can also reschedule them in the morning or evening, when the air temperature will be much lower than usual when the sun is at its zenith, from 11:00 to 16:00.
What is the best drink while exercising in hot weather?
During your workout, it is recommended to drink:
- water
- drinks with a low carbohydrate content (6-8%)
The temperature of the liquid you drink should not be lower than 10-15 ° С.
You don’t need to use:
- fruit juice
- carbonated drinks
- carbonated sports drinks
- drinks with a high sugar content
- drinks with caffeine or alcohol
Recommendations for drinking fluids during sports in the heat:
- drink no more than half a liter of water or other liquid two to three hours before training
- 10-20 minutes before training, drink 200-250 milliliters of liquid
- keep drinking water or other drinks during exercise (no more than 200 milliliters every 15-20 minutes)
- drink enough fluids within two hours after training to replace moisture loss
If you feel intense thirst, headache, weakness, dizziness, nausea, and irritation during exercise, this could be a sign of dehydration. Stop exercising, use rehydration fluid, and visit your doctor.
