WORKOUT SAFELY AND AVOID HEAT EXHAUSTION

The country has experienced a heatwave that has endangered the health and affected the lives of Batswana in many parts of the country. The health ministry has even warned that conditions of high heat could result in heat-related illnesses such as increased respiration rate, heat stroke, fatigue, loss of concentration and dehydration. And for fitness enthusiasts who are not about to let hot temps ruin their exercise routine, here’s how to stay active, healthy, and hydrated on the toastiest of days according to experts at Johns Hopkins School of Medicine;

WORKOUT BEFORE 10 AM OR AFTER 5PM

To avoid the strongest sun and highest temperatures.If you must be outside during those times, take precautions to prevent sun exposure: Use and reapply sunscreen, use a widebrimmed hat, sunglasses, and light-colored, loose, long-sleeved clothing.Also take frequent breaks, have cooling methods available (such as ice towels), and stay properly hydrated.

KNOW YOUR LIMITS BASED ON NORMAL TEMPERATURES

It is important to establish a baseline level of fitness in cooler temperatures before grinding away in the sun and heat. Gradually increase the hours and days of activity in the hotter climate over several weeks. Start slow and listen to your bodydon’t push it. Keep things lower impact and modify to make it easier on your system.

And not just after your workout or if you happen to feel thirsty during a break. “Make sure you are hydrated when you begin the activity, stay hydrated during the activity, and replace fluids after the activity. Each individual’s hydration needs are different, and it can be determined by measuring your sweat rate.When doing an activity for less than one hour, water is going to be the ideal drink. But when sweating and exerting energy vigorously in the high heat for anything longer than one hour, drink fluids that contain both carbohydrates and sodium (like sports drinks) to replenish lost glucose and electrolytes.