Now that the warmer weather is here, you may be enjoying exercising outdoors!
The risk of heat illness increases when you exercise during the hot and humid weather. This is because you may not be able to produce enough sweat to cool your body down and the higher humidity may prevent the evaporation of sweat.
We have some tips to make sure that you get the most out of your exercise routine and to help you prevent this from occurring.
2 hours prior to your workout drink 2 glasses (500ml) of water. 2-3 glasses of water (500-700ml) will keep you hydrated for exercise that lasts approximately 60 minutes or longer.
Adjust your workout
If your regular fitness routine involves jogging or walking, you may want to change your pace, slowing it down to accommodate the warmer weather. As your body becomes accustomed to the heat you can begin to increase the pace and length of your workout.
As your body adapts to the heat, gradually increase the pace and length of your workout. Also consider reducing the sweat factor of your workout by swapping a heavy cardio session for some resistance training.
Dodge the hottest part of the day
To avoid the risk of heat illness throughout summer, it’s important to avoid exercising during the hottest part of the day, this is between 12pm-3pm.
The cooler early hours of the morning are a good time to exercise when it isn’t too hot, alternatively you can take advantage of the daylight saving hours, exercising in the evenings.
Wear appropriate clothing
It’s important to wear sports clothing that is loose and light, darker colours retain the heat, whilst tighter fitting heavier clothing will also heat you up. Choosing loose light coloured clothing allows the movement of air over your skin, helping to keep your body temperature down.
Consider the sun
Remember to apply 50 plus sunscreen regularly whilst you’re exercising, especially if it’s over a long period of time. Whack on a hat, the most effective type of hat that can be worn to block out the sun is a wide brimmed hat.
Be aware of your boundaries
Be aware of the heat and listen to how your body is feeling. If you experience any of the below make sure that you find a cool spot as soon as you can.
- Paling of the skin
- Muscle cramps
- Nausea or vomiting
- Rapid heartbeat
Our Physios are able to provide sports Physiotherapy treatment, to find out more about the services that we provide press this link.