The heat of summer combined with a busy holiday calendar means exercise and workouts fall down the priority list during the summer months of May-June. We’ve put a list together to help you keep active, while taking appropriate precautions to avoid heatstroke.
Hydration
Drink about two cups of water in the 2 hours before exercising. 2-3 cups (500-750 ml) of cool water or sports drink per hour are sufficient for most sports, if you are exercising for 60 minutes or longer. Thumb rule is that Water intake should always balance out the sweat loss during that time.
Avoid the afternoons when it is the hottest
Get up early and exercise before the sun begins to heat-up, or go out in the evenings or later if it is safe to do so. In the heat of the day, take cover under shade. Go for a swim or sign up for an aqua-aerobics class. or workout indoors.
Dress up for the weather
Cotton, cotton, Cotton ! Light weight, light coloured, loose fitting clothes, made of natural fibres or composite fabrics with high absorption property, are recommended as the most appropriate clothing in the heat as the allow ventilation.
Cover up
Always wear sunscreen, sunglasses and a hat when stepping out in the sun.
Wear protective equipment such as helmets, padding and/or mouth-guards, where required and remove as soon as activity is finished.
Go easy
You may not be able to push yourself as hard as normal when it’s really hot and humid, so slow down. So a good trick is to start slow and work your way up.
If you’re feeling any of the following, rest immediately:
- Weakness
- Light-headedness
- Dizziness
- Paling of the skin
- Headache
- Muscle cramps
- Nausea or vomiting
- Rapid heartbeat
For people who don’t exercise regularly or those who are at increased risk of heat-related illness should avoid exercising in the heat. Instead, opt for a prescribed, gradual and incremental exercise program. Some medications may also have an effect on your ability to exercise safely in the heat. Always speak to your doctor if you are unsure.
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