Summer is around the corner and there are predictions that this year will be the hottest on record globally.
As temperatures climb, so does the urge to get outside and explore, but with the NHS reporting a 522% increase of online visits for heat exhaustion after last September’s heatwave, we must consider the implications of high temperatures whilst exercising and how we can stay safe, especially when venturing into less supervised and accessible areas where finding medical assistance is harder.
From smart clothing choices to strategic timing and diet adjustments, the experts at Live Football Tickets have advised how to stay safe whilst exercising in the heat this summer.
Six tips to stay safe during a summer workout:
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Pre-cool yourself
One way to prevent overheating is dedicating some time before working out to pre-cooling techniques. Supported by research, pre-cooled athletes can perform at higher intensities for longer periods of time without experiencing heat-related implications.
This is an efficient approach for preventing overheating while exercising in hot weather, which lowers the body’s core temperature before activity, in turn improving performance and endurance.
This strategy may involve using ice vests, freezing cold drinks or putting yourself in a cold environment such as a cold shower, which helps to reduce the fast rise in body temperature that occurs during strenuous activity in the heat.
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Keep your head covered
Sun hats aren’t just for protecting you from the sun’s rays, they are key to regulating your body’s temperature. The head is one of the hottest parts of your body, regardless of the weather, therefore protecting it is a great way to manage overheating.
An innovative approach to summer hats are mission cooling hats, which have a superior effect on reducing body temperature on hotter days, perfect for an outdoor workout.
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Seize the day – or night
Timing your workouts to stay cool is a must. By engaging in activities in the early morning, or later in the evening means you’ll avoid the hottest parts of the day.
Kieran Sheridan, certified fitness expert and physio has provided further insight: “Avoid working out between 10 am to 3pm because the sun is likely the harshest during this window, giving a heightened risk of dehydration. It will also reduce your workout time since you will get tired faster than your intended exercise length, affecting your performance”
By appropriately timing your fitness routines, you can enhance your performance and endurance as heat stress will be minimised, making you feel more comfortable and not putting your health at risk.
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Choose your clothing wisely
Wearing baggy clothing and items made of sweat wicking material helps to keep you cool.
Sweat wicking fabrics pull sweat away from your skin, allowing quicker evaporation which regulates the body’s temperature. Also, by wearing baggy clothing air circulation is improved, preventing heat from being trapped, creating a cooling effect.
By being mindful of your clothing choices, you can feel more comfortable during high temperatures and exercise in general. Alongside sweat-wicking fabrics and loose clothing and depending on the sun’s intensity, wearing lighter colours will also be beneficial, considering darker colours absorb more radiant energy.
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Be aware of the signs
It is essential to be aware of the signs and symptoms of heat related illnesses, so they can be identified in yourself or others whilst partaking in exercise.
There are less common signs of heatstroke that may be mistakenly attributed to other things, such as fast breathing, cramping in the body, and nausea. By knowing all the potential signs, more serious implications can be prevented from developing.
One effective way of cooling the body fast if symptoms are present is by running cool water, or applying a cold item to pulse points, such as the wrists, neck or ankles.
James Cunningham, health and fitness expert makes the suggestion: “consider using a cooling towel or bandana to help keep your head and neck cold. You can even wear a cooling scarf or armband to keep your pulse points cool
It’s also very important to listen to your body and take regular breaks when working out in the heat. If you start feeling dizzy, lightheaded, or experiencing muscle cramps, stop immediately and seek shade or air-conditioning. Remember, it’s not worth pushing yourself too hard and risking heat-related illnesses”
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Split your sessions, or relocate
Although it may not be convenient, another top tip to avoid getting too hot is by breaking down your exercise into smaller intervals. For example if you usually run for an hour a day, try going for two 30 minute jogs instead. This gives your body a chance to recover in between, rather than over stressing it.
Generally, public gyms are well air conditioned, so this is a great alternative if you’d prefer to stick to your normal routine length and the facilities support your desired activity, although swapping in activities such as swimming may be beneficial on the hottest days.
Sheridan adds to this: “I would advise doing indoor exercises or swimming to reduce the chances of heat stroke and dehydration when working out in hot temperatures. Swimming is a basic full-body workout because it helps with muscle strength and cardio. It is also easy on the joints which allows anyone to do it”
Credit: https://www.livefootballtickets.com/ who commissioned the data.
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