How to train in the heat so you don't end up in the hospital

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

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High air temperature is not a reason to give up training. Especially if you are healthy and in good physical shape. In fact, exercising in heat can increase overall endurance S. Lorenzo, J. R. Halliwill, M. N. Sawka, C. T. Minson. Heat acclimation improves exercise performance / Journal of Applied Physiology, Size C. Miles, B. Mayo, C. Beaven, et al. Resistance training in the heat improves strength in professional rugby athletes / Science and Medicine in Football and muscle strength even faster than training in a cool room.

But the higher the ambient temperature, the more care should be taken. Overdoing it or choosing the wrong time to workout may well end up in the hospital.

What can happen to the body if you exercise in the heat

Our body is able to cope with overheating. To cool itself off, it sends more blood to the skin and produces sweat. The moisture evaporates, the skin and blood are cooled, and the body temperature drops. This mechanism maintains thermal balance, but at the same time the body Heat and exercise: Keeping cool in hot weather / Mayo Clinic loses moisture, muscles are less supplied with blood, and the heart rate increases.

If your body can't handle overheating, you may have A. W. Nichols. Heat-related illness in sports and exercise / Current Reviews in Musculoskeletal Medicine happen:

• Heat cramps. Painful spasms of large muscle groups during or after exercise.
• Heat fatigue. An increase in body temperature up to 40 ° C, nausea and vomiting, weakness and headache, intense sweating, cold and clammy skin. If you do not take any measures, this condition can turn into heatstroke.
• Heatstroke. Increase in body temperature to 40 ° C or more, confusion, irritability, headache, dizziness, nausea and vomiting, vision and heart rate problems, weakness. Heatstroke can lead to brain damage, organ failure, and death if not treated immediately.

If you are not used to drinking while exercising, physical activity in the heat can result in dehydration What to know about dehydration / Healthline with symptoms such as fatigue, headache and dizziness, dry mouth and dark urine.

To avoid this, you need to constantly replenish moisture reserves. However, excessive consumption of water is also fraught with serious consequences, because along with sweat you lose not only liquid, but also sodium.

If the serum content of this element falls below 135 milligrams per deciliter, Low blood sodium (hyponatremia) / Healthline hyponatremia occurs. Symptoms include swelling of the arms and legs, muscle spasms, fatigue, headache, disorientation, and confusion. If sodium reserves are not replenished, the condition can lead to pulmonary edema, brain edema and coma.

How to avoid health consequences

Watch the weather

Not only air temperature is of great importance, but also relative humidity. In high humidity, sweat evaporates less easily and the body has to make additional efforts to cool down. It enhances J. Sen Gupta, Y. V. Swamy, G. Pichan, P. Dimri. Physiological responses during continuous work in hot dry and hot humid environments in Indians / International Journal of Biometeorology, heart rate and overall stress on the body.

To assess the impact of climate on humans, the United States uses What is the heat index? / National Weather Service heat index. It takes into account the temperature and humidity of the air and helps you understand how dangerous it is to train outside.

Check the weather forecast and use it for a quick calculation. The following are the limits at which physical activity can cause problems:

• 27–32 ° C - fatigue is possible;
• 32–39 ° C - heat fatigue, convulsions and heatstroke are possible;
• 39-51 ° C - heat fatigue, seizures and heatstroke are likely;
• 51 ° C and higher - most likely, there will be heatstroke.

It is also worth considering whether to practice in the sun or in the shade. Direct sunlight in hot weather can increase the heat index by 8-15 ° C. Therefore, if you are already on the border of safe conditions and cannot exercise in the shade, it is better to postpone the workout.

Choose the right time of day

In hot weather, avoid exercising in the middle of the day when temperatures are at their peak. Better to study before noon and in the evening - after 16-17 hours.

If you don't have time to choose, replace outdoor workouts with indoor workouts. It's better to do an intense interval workout in an air-conditioned room than to risk running in the hot sun.

Consider your characteristics and limitations

The risk of overheating is greatly increased by the following factors:

• sunburn;
• any conditions with an increase in temperature;
• gastroenteritis;
• sickle cell anemia;
• dysfunction of sweat glands;
• poorly controlled diabetes;
• high pressure;
• cardiovascular diseases;
• cystic fibrosis;
• disorders of the central nervous system;
• malignant hyperthermia in the past.

Also, be especially wary of A. W. Nichols. Heat-related illness in sports and exercise / Current Reviews in Musculoskeletal Medicine if you:

• a child or elderly person;
• recently started to play sports;
• already suffered heatstroke in the past;
• did not get enough sleep;
• are overweight;
• not used to the heat;
• exercise in tight clothing or protective equipment.

If one or several points suit you at once, do not take unnecessary risks. Better to work out in an air-conditioned room, go to the pool, or postpone your workout for cooler weather.

Get used to it gradually

If the heat has just begun, do not overload the body, let it adapt to new conditions. Acclimatization to hot weather occurs Considerations for exercising in the heat / American Council on Exercise in 7-10 days. During this time, you can cut your weekly training volume in half - in the short term, this will not affect your results, but it will help you gradually get used to the conditions or wait out a hot period without heatstroke.

If you do aerobic sports, try working not for intensity, but for duration. For example, if you have to run 10 kilometers, take the amount of time you would normally take that distance and exercise during that period without keeping track of your speed or distance.

Choose the right clothes

Wear light, light shades. Choose clothing that is well ventilated and does not restrict air access to your skin. Cotton items are great because they absorb sweat easily and cool the body as it evaporates.

Limit sports equipment as much as possible. If you need to wear it, get used to it gradually - shorten your workout time or take a break from time to time.

Drink water or sports drinks

With sweat, you lose a lot of fluid. If you do not replenish it, the body will not be able to cool effectively.

Losing 1% of body weight from water is lifted by A. W. Nichols. Heat-related illness in sports and exercise / Current Reviews in Musculoskeletal Medicine body temperature by 0.25 ° C, and heart rate by 6-10 beats. As moisture decreases, Healthy hydration / American Council on Exercise decreases your workout performance and increases your risk of overheating.

To stay hydrated, drink Healthy hydration / American Council on Exercise before, during, and after your workout:

• 500-550 ml of water two hours before the start of the lesson;
• 200-300 ml of water every 10-20 minutes in the process;
• 450-650 ml of water for every 0.5 kilograms lost after class.

If you exercise for more than two hours and consume more liters per hour, replace the water with sports drinks to avoid sodium deficiency.

Monitor your condition

The safest way to exercise without risk to health Heat and exercise: Keeping cool in hot weather / Mayo Clinic is to control your well-being and not ignore alarms. Here's what to look out for:

• muscle spasms;
• nausea or vomiting;
• weakness;
• fatigue;
• headache;
• excessive sweating;
• dizziness;
• confusion of consciousness;
• irritability;
• low blood pressure;
• increased heart rate;
• vision problems.

If you notice one or more of these signs, stop exercising and do the following:

1. Take off your sports equipment.
2. Step into the shade or in an air-conditioned or ventilated area.
3. Drink water or a sports drink.
4. Take a cold shower or bath.
5. If you don't feel better after 20 minutes, call an ambulance.