Exercise in Summer- Risks and Precautions

Exercise in Summer- Risks and Precautions

Summer scorches most of India from March to July with a steamy heat which makes you feel exhausted all day. This drives people into air-conditioned rooms and cars seeking relief, while at the same time making us hesitant to follow our regular fitness programme.  
Exercising in hot, humid weather stresses the body’s natural cooling system as it tries to combat the increasing body temperature. If proper precautions are not taken it can lead to the following heat related conditions: 

• Skin rash or sunburn: These may vary from a red skin patch to a cluster of blisters due to excessive heat especially if working out under direct sunlight. Face, neck, under the breasts, elbow, groin and knee creases are the commonly affected areas.  
• Heat Cramps: Are a painful, involuntary contraction of the muscles caused when excessive sweating depletes the body of important salts and fluid levels drop. These painful muscle cramps most commonly occur in the calf, thigh or abdomen though may occur in the arm during sports like tennis where a lot of repetitive muscular force is used.
• Heat Syncope: This is a feeling of light headedness or fainting during or after exercise in excessive heat. In this situation the feeling dizziness or loss of consciousness is short lived and the person recovers almost immediately.  It most commonly occurs with a lack of gradual warmup into an activity, or if someone suddenly stops a vigorous activity causing blood pressure to drop.
• Heat Exhaustion: If you experience in intense thirst, weakness, anxiety, nausea, lightheadedness and possible tendency to collapse due to the elevated body temperatures after an intense physical activity then you’re suffering from heat exhaustion.
• Heat Stroke: This is the most serious heat-related illness. It is characterized by a high core temperature (above 400˚C or 104˚F). This induces dysfunction in the central nervous system leading to altered sensation, confusion and possible seizure. Therefore, this inability of the body to cope with intense heat is a life-threatening condition which requires immediate medical attention.

These heat related problems can be prevented by taking some basic sensible precautions. It is especially important to educate children about the problems of playing sport in hot weather because the thermos-regulation in youngsters is not as developed as in the adult. Consider the following simple recommendations which can make all the difference this summer. 

• Ensure Acclimatization: Take it easy when starting your exercises as the body takes some time to adapt especially if you usually exercise indoors. Start slowly, and gradually increase the intensity and duration of your workout.
• Hydration: Take plenty of fluids even before you start your exercises and keep sipping both an electrolyte drink and water during your workout because dehydration is the major factor for all the heat related illness. Staying hydrated helps in maintaining your blood pressure; coconut water is a good substitute or electrolyte drinks which help check sodium and potassium levels in the body. Electrolyte drinks also help in reducing fluid loss, lowering heart rate during workouts, maintaining performance, reducing heat related stress/exhaustion and the possibility of heat stroke.
• Intermittent cooling down:  put frequent breaks in your workout to catch your breath, take a few gulps of fluid, stretch and then gradually get back to work. These intermittent breaks are mini recover sessions that allow your body to catch up.
• Apply sunscreen: Use sunscreen prior to your workout to prevent burning or blistering (in sever cases). If you tend to sweat a lot reapply regularly or try the sweat proof products with a minimum of SPF 30. This recommendation helps protect you from skin damage due to long term exposure to sunlight but also the well documented threat of skin cancers.
• Wear loose clothing: Try to wear light, loose and breathable clothing whilst avoiding dark colours which tend to absorb heat.  If you feel dizzy at any point try to remove as much sweaty clothing as possible to expose the skin and allow body heat to escape.
• Avoid exercising in sun: Select a time of day which is relatively cooler or less intense.  Early morning or late evening are usually the optimal times, and after the sun had set is even better if suits your form of exercise.  Definitely avoid the midday sun at all costs.
• Reduce the workout intensity in high temperature: Let your body adapt to the change in weather. Start slow and keep the workout simple till the body adjusts. Don’t try to compete with your past performance, play smart. Exercising in the heat and humidity will be more difficult than in normal temperatures and it will show in your performance.
• Be aware of your muscle condition: If you feel your muscles cramp, get sore or give way; don’t push yourself, these can be signs of dehydration. It is advised to take a break, bring your heart rate down, seek shade, stretch the muscles, increase fluid intake and rest for the day.
• Be smart and listen to your body: If you ever feel dizzy, nauseous or develop a headache don’t ignore it as these are the first warning signs of heat illness.  Two percent of fluid loss occurs before you even feel thirsty so keep drinking and urinating regularly to ensure you have enough fluid in your system. If you observe these symptoms, stop whatever activity you are in the middle of, have water and reduce your body temperature by moving to a shaded area, in an air-conditioned space or having a cold shower. 
• Plan ahead: If going hiking or running away from built up areas ensure you take enough water and food with you, plan the route you are taking and let friends or family know where you are going.Have a great summer while staying fit and healthy!