Summer is the perfect time for outside activities like running, swimming, walking and many more. But the summer heat can be a problem if you’re not careful, particularly on days with extreme heat and humidity.
Aussie summer is the golden season of the year for most people but sometimes it can get too hot.
You may not be racing in the desert, but there are some things to keep in mind when it comes to exercising in the heat.
The time of day:
This is very important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 4 p.m. It’s the hottest part of the day. Generally, the early morning is the best time to work out or go out at sunset or later especially if it’s going to be a scorcher that day. Jump in a pool. Sign up for an aqua-aerobics class and carry a fan/spray bottle for skin surface cooling
Clothing:
Wear loose fitting light-coloured comfortable clothes. The lighter colour will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed shirts and shorts for running which are often made from material meant to keep you cool.
Sunscreen/Sunblock:
A must in all seasons in Australia. It’s important to protect your skin as you can get burnt and suffer sun damage to your skin even on cloudy days. Sunburn increases the risk of premature skin ageing, and increases your risk of skin cancer. Make sure to reapply sunscreen at two-hour intervals, even if the labels have sweat proof and waterproof claims that are hours longer. If you can, choose shaded trails or pathways that keep you out of the sun. Another good way to decrease sun exposure is to wear wide-brimmed hats.
Stay hydrated:
Replenish your electrolyte and salt intake while exercising. Make sure to carry a bottle of water or even a hydration pack. Drink a glass or two of water before you go out. Take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water.
Weather forecast:
Check the weather forecast before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors.
Know the symptoms of heat stroke:
- Absence of sweating
- Hot, flushed or red skin which is dry
- Hyperthermia or high body temperature (104F or 40C or higher)
- Confusion and/or hallucinations
- Disorientation
- Rapid heart rate
- Breathing difficulties
- Agitation
- Seizure
- Coma
If untreated, it can lead to serious conditions or death.
Do not leave the young and frail (or anyone, for that matter, including your pets) unattended inside a hot car.
If you suspect that you or others are suffering heat stroke, call 000 immediately. Also, move to a shady area, drink/spray cool water, avoid alcohol or caffeine (in tea and soft drinks), apply ice packs under the armpits, groin, and fan until body temperature cools to 101 F or 38 C.
Listen to your body:
Never let yourself get to the point where you’re feeling faint, dizzy, and sick.
If you’re feeling any of the following, find air-conditioned comfort fast.
- Weakness
- Light-headedness
- Dizziness/Paling of the skin
- Headache
- Muscle cramps
- Nausea or vomiting
- Rapid heartbeat
Always remember that even a 20-minute workout has positive health effects. It’s the number of days you exercise that matters most, not the length of time of any given exercise session.
