10 things you must know before exercising in the heat
Heat fatigue is real and when summer hits Việt Nam, some regions get really hot. When working out in the summer, we should stay safe and cool.
Here are some tips I always recommend to my patients:
1. Don't eat right before or after your workout
A light meal is a great idea. But if you had a heavy meal like a cheeseburger, you'll want to wait 3-4 hours before your hot outdoor exercise, since a heavy meal will take longer to move through your digestion.
So, should you eat after exercising? No. Not immediately after. Hydrate right away and wait until your body is back to its usual temperature.
2. Protect your skin
Your skin was designed to keep your vital organs cool. To protect your skin, start with sunscreen. Consider wearing loose, lightweight clothing that blocks the sun, and include a hat or a cap.
3. Wear material that will help your body breathe
The type of clothing you wear can also help you stay cool. Wear sweat-wicking athletic clothing that allows your skin to cool down and avoid materials like cotton that basically keep the heat. Pored polyester is a good option.
4. Hydration
Consider adding rehydration salts to replenish sodium and electrolytes to the water you drink before, during and after your workout. Dark urine is a sign of dehydration so pay attention to pee colour.
5. Try more heat-friendly forms of exercise
Even though some people love hiking, cycling or running when it gets hot, it’s wise to opt for sports that your body can handle a bit easier in the heat. If the water is cool, swimming is a great choice. Yoga is also a good alternative because it is really beneficial from a fitness standpoint.
6. Switch locations or times of day
Try to go out earlier in the morning than you might in other seasons, or later in the evening when the air temperature is cooler.
If you're set on that noon run or ride, consider moving your run to a shadier route where you can stay cooler easier.
7. Know the difference between dry and humid heat and take that extra water vapor into account
In humid areas, like Hà Nội, it's easier to tell how much water you're using because
you're probably sweating. It's harder in humid areas for your sweat to evaporate and that really impairs your body's ability to cool yourself off. If you're soaked in sweat, think of that as a reminder to your body that it is not able to cool itself.
8. Ease up and acknowledge your limits
Adding heat puts another layer of stress on your body, so please slow down if you need to.
It's perfectly fine to back off a bit when you're trying to exercise in heat, and particularly important if you have heart disease, diabetes, or any chronic disease. It really puts so much strain on your heart.
Children and the elderly need to be especially careful when exercising in heat because their ability to regulate their body temperature is less efficient.
9. Heatstroke and heat exhaustion
The warning signs of heat exhaustion include fatigue, extreme thirst, nausea, headache, shortness of breath, rapid breathing, muscle cramping, and just a general sense of lightheadedness.
The red flags for heatstroke (a serious emergency) include all the above but also confusion, vomiting, seizures, cardiovascular collapse or passing out, and a lack of sweating.
The first step is to immediately stop what you are doing, sit down, and get out of the sun.
Pour water over the head, face, armpits, and the groin. If symptoms point to heatstroke (like confusion), you need to be taken to an emergency facility right away.
10. Listen to your body
The physiological message matters but sometimes we ignore it. Do not work out if you are not feeling well or have any symptoms.
*Dr. Andres Sosa is our Orthopedic Surgeon specialising in sports medicine and trauma. After his residency in Orthopedics, he took a Master’s in Upper Limb Surgery at the University of Bologna (Italy), a Sports medicine programme at Thomas Jefferson University Hospital in Philadelphia (USA), a second Master’s in Shoulder Surgery from the University of Andalucía (Spain), and a further surgical training at the Arthrex Arthrolab (Singapore) focused on knee meniscus and ligament reconstruction.
Dr. Sosa joined FMP in 2018 and he is responsible for all orthopedic and trauma cases. He is also a sports nutrition and fitness expert from Major University (Chile) and is fluent in English, Italian, and Spanish.
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