Heat stress occurs when the body generates excessive heat and cannot cool itself down. Heat stress can be a serious concern, especially during physical exertion, such as a workout. During a workout, the body’s metabolic rate rises, leading to increased body heat. When the outside weather is already hot, the heat produced from the workout can overwhelm the body’s cooling system, leading to severe side effects, such as heat exhaustion and heatstroke.
Let us look at a few ways to regulate body heat so that you can work out safely.
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Choose The Right Time To Work Out
The time of the day can significantly influence the likelihood of heat stress. Exercising early in the morning or late in the evening can help you avoid the outside heat. The cooler temperature automatically reduces the chances of heatstroke or dehydration. Avoid working out in the afternoons when the temperature is at its peak.
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Stay Hydrated
Drinking enough water or fluids is one of the most effective ways of cooling the body and avoiding the harmful effects of heat stress. During a workout, the body loses a significant amount of fluid through sweat, so the body needs a lot more water to cool itself during exercise and the body may dehydrate if it doesn’t have enough water. To prevent this, ensure that you drink water regularly before, between and even after your workout.
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Check Your Clothing
What you wear during exercise can have a significant impact on how your body regulates its temperature during workouts. So, ensure that you wear light, breathable clothes that help in sweat evaporation, cooling the body down naturally. during the exercise. Wear light-coloured clothes that reflect heat instead of absorbing it and ensure that you don’t wear tight-fitting clothes, which can make it difficult for the body to regulate heat.
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Be Aware Of Any Signs Of Heat Stress
Observe your body for any signs of heat stress. Noticing signs earlier can help you prevent serious conditions. Some early signs of heat stress are excessive sweating, fatigue, dizziness, muscle cramps, etc.. If you experience any of these symptoms, it’s crucial to stop exercising, rest and move your body to a cooler environment.
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Know Your Limit
Everybody has a unique body, thus everyone has their limits of working out in the heat. So it’s important to listen to your body and recognize when to take it slow or stop. Pushing through a workout when you feel unwell can harm your body.
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Use Sunscreen.
Sunscreen is essential for protecting your skin from harmful UV rays, which are stronger during hot weather. A sunburn can impair the body’s ability to regulate heat, leading to an increased risk of heat stress. So ensure that you apply a good water-resistant sunscreen during your workout.
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Start Slowly
In times of extreme heat, let your body get used to the exercise routine by starting with a low-intensity workout. Gradually increasing the intensity over time gives your body a chance to adjust to the heat, reducing the risk of heat stress.
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Take Breaks
Taking regular breaks between exercises allows your body to cool down and recover from any strain. So ensure that you take enough breaks between your workout routine. Sit in a cool place during the break if possible. Lastly, work out in an air-conditioned environment to reduce the risk of heat stress.
Conclusion:
Heat stress can have significant side effects such as dizziness, fatigue, dehydration or even heat stroke. This risk is especially high during workouts, as the body loses a lot of fluids in the form of sweat. However, by taking steps such as working out at the right time, wearing appropriate clothing and keeping yourself hydrated, you can enjoy your workouts while reducing the risk of heat stress.
References:
- 7 Tips to Stay Cool and Safe While Exercising in the Heat. (n.d.). The Output. Retrieved August 13, 2024, from https://www.onepeloton.com/blog/exercising-in-the-heat/
- 8 Tips for Working Out in the Heat—Penn Medicine. (n.d.). Retrieved August 13, 2024, from https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2017/july/tips-for-working-out-in-heat
- 8 Ways to Prevent Heat Exhaustion When It’s Really Hot Outside. (n.d.). Retrieved August 13, 2024, from https://www.houstonmethodist.org/blog/articles/2020/jul/7-ways-to-prevent-heat-stroke-during-a-heat-advisory/
- Exercise and the Heart. (2024, June 20). https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and-the-heart
- Exercise-Related Heat Exhaustion. (2024, March 4). https://www.hopkinsmedicine.org/health/conditions-and-diseases/exerciserelated-heat-exhaustion
- How to avoid overheating during exercise: MedlinePlus Medical Encyclopedia. (n.d.). Retrieved August 13, 2024, from https://medlineplus.gov/ency/patientinstructions/000865.htm
