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Despite the fact it's been the coldest recorded winter in 30 years, it seems we can't wait to strip off, up the exercise schedule and feel the sun on our weary, frozen bodies.
However, as boring as it seems, the perils of exercising in warm weather must be fully addressed before we launch ourselves into frantic fitness programmes. Exercising in hot, humid conditions requires certain precautions, especially if you're a new exerciser, recovering from illness or injury or simply deconditioned after the long winter. Failure to use common sense could lead to fatigue, impaired ability to perform the exercise and, in extreme cases, heat exhaustion and serious medical problems.
When you start exercising a series of chemical reactions occur in the body, which convert energy to heat. The heat load imposed on the body during exercise is directly proportional to exercise intensity, and were it not for the body's sophisticated heat regulating mechanism, we'd only be able to exercise for short periods before overheating the body to dangerously high levels. The circulation transfers heat from exercising muscles to the body's core, then onto the skin from where it's dissipated by sweating.
However, as environmental temperature increases the demands may be too great for sweating to be an effective means of heat dissipation. The rate of evaporation is linked with humidity, and just as increased temperature impairs the body's ability to sweat effectively, increased humidity impairs the body's ability to get rid of heat by evaporation.
Therefore, heat plus humidity constitute the worst possible environment for prolonged, intensive exercise. There are multiple warning signs that your body is overheating: tiredness, mental fatigue, headaches, confusion, lethargy, decreased muscle strength, lack of co-ordination and chills. If these symptoms appear the first thing you should do is drink fluids, however, if symptoms persist, stop for the day. If you continue to exercise in the presence of warning signs, you risk heat exhaustion and possible circulatory collapse.
Effective cooling through evaporation of sweat depends largely on an adequate state of hydration. Body fluids, contained in every cell in the body, comprises 50-70% of total body weight. When fluids lost through sweat are not replaced, the exerciser becomes dehydrated. Thirst is a good indicator of fluids your body needs at rest, however, an inaccurate measure whilst exercising.
As a general rule, by the time you feel thirsty, you're already behind on fluids. Therefore it's best to begin an exercise period well hydrated and sip small amounts at regular intervals. Try not to drink large amounts as the stomach cannot efficiently empty them, and fluids tend to accumulate.
The question of electrolytes and the need for their replacement is widely misunderstood. Electrolytes (sodium, potassium and chloride) carry electrical charges that enable them to regulate the distribution of water in the body. When you sweat, you lose electrolytes but our typical British diet -even a healthy one – meets the sodium, chloride and potassium needs of the vast majority of regular medium intensity exercisers.
The best, and most easily absorbable, drink is water. Salt tablets are not only unnecessary but also potentially harmful. Nausea, gastric upsets and vomiting are common complications of concentrated salt intake, in addition to excessive load placed on the kidneys. If fluid intake is not adequate, salt tablets can actually increase the state of dehydration.
If you do prefer flavored drinks always read the sugar content, as many enhanced sports drinks have high levels and bear in mind that sugar may be disguised as 'fructose,' or 'sucrose', or any other 'ose!'.
Avoid anything that has more than 2.5 grams per 100ml. If it has more the stomach won't release it until it's diluted to a proper concentration. A sugary drink will actually draw water from the stomach lining, distending the stomach causing temporary dehydration and delaying the emptying process.
If you're exercising for prolonged periods dilute any drinks containing sugar, including fruit juices, with water. The gastric emptying time will be reduced and fluids will enter your system more rapidly.
To keep your exercise programme safe and effective whilst exercising in warm weather observe the following:
The basic guidelines for exercising in the heat are simple, and with the right adjustments warm weather can provide an amazing opportunity to make your exercise programme more diverse and dynamic, and perhaps help you achieve new goals and levels of motivation. And whilst your exercise programme is getting you fit bear in mind the fantastic vitamin D benefits, supplied by free the sun, which are helping to improve your bones, teeth, immune system and stabilise blood sugar levels.
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