WORKING OUT IN THE AUSTRALIAN SCORCHER: Tips on how to work out safely in high temperatures

Yay! The summer holidays are here with us, and we are all super excited that this crazy year is coming to an end. This means we are celebrating (and indulging a bit more) left, right and center, especially with Christmas holidays and functions around this time of the year coupled with the freedom recently regained after weeks, if not months, of lockdowns and limited movements because of the Covid-19 pandemic.

But many of us, even though on holiday mode, are still locked indoors or unable to venture out that much for one reason or another.

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Photo by Dollar Gill

So eating healthy and keeping fit is a crucial way to keep ourselves sane, sound and whole as we prepare to leap into the New Year 2021 with bursting energy.

Working out in the heat

Although working out in the summer heat can help us burn more calories, it can be a really taunting and dangerous task for many people. The scorching heat can easily cause body temperatures to rise to dangerous levels which can cause changes to the normal functioning of the human body since the heart (and body) works harder to pump blood to the skin surface to keep the body cool.

In some cases, extreme heat can even cause death. Heat stroke for instance can cause the body's regulatory system to fail and the body temperature rises too high which can cause brain damage leading to death.

Working out in the heat may also cause a lot of sweating - and dehydration leading to less serious illnesses like heat cramps, prickly heat, and heat exhaustion.

Is working in the heat good for you?

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Well, it depends with different individuals since everyone has different physical and health capabilities. However, some studies suggest that working out in warm or high temperatures can help the body to burn more calories since the body works harder to keep itself cool.

Therefore, exercising during the warm weather this summer would actually help the body to use more energy and burn more calories than when exercising in cold temperatures.

7 tips of working out safely in the heat

1.Stay Hydrated

Always have water on hand when working out, be it indoors or outdoors. Drinking cool water instead of warm or very cold water helps the body to rehydrate more quickly. Electrolyte drinks can also be handy in such situations since they can help the body rehydrate really fast.

2.Work out indoors

Working out indoors helps you avoid the scorching sun and heat in an outdoor environment. Working out in indoor areas such as gyms is advantageous because the temperatures are a bit lower and more bearable. If anything, most of them are air conditioned and hence safer that outdoor environments.

3.Take frequent breaks

It is important to take time to rest every few minutes when working out in hot weather. Taking frequent breaks either in a shade or in an air conditioned indoor area can help the body to cool down, hence avoiding heat related illnesses

Also, it is important to take time to acclimate to heat and humidity. Although working out in the heat can be stressful, the body will have a greater tolerance for heat if physical activity is limited until the body becomes acclimated to it. Acclimation to a stressful environment may take days or weeks.

4.Eat Well

It is important to be conscious of what you’re putting into your body when planning to work out in the heat. Eating well and healthy helps the body to stay healthy and hence working out becomes easier. Before a workout, eating smaller meals and avoiding alcoholic and caffeinated drinks is crucial. And if taking any medications, it is important to also ask your health care provider if it is okay for you to work in the heat.

5.Dress Light

If possible, wearing lightweight and light-colored clothing can help the body cool down quickly and maintain low temperatures.

6.Monitor the weather

If planning to workout in an outdoor environment when the summer heat is on outside, monitoring the weather and heat index beforehand can be beneficial to avoid any unfavorable surprises

7.Workout Schedule Changes

Where possible, workout schedules can be changed to times when temperatures are low in order to avoid the risks of heat stress. Possible changes include changes to routine workout structures and limiting sun exposure by working out during colder hours.

8.Use the buddy system

If possible, try working out with someone else or partner to keep an eye on each other and to ensure that everyone stays safe if working out in the heat.

Conclusion

If you are, or planning to workout during this summer season, eat well and stay hydrated by drinking plenty of water to help your body cope well to the stress that comes with it; and prevent yourself from the risk of suffering from any heat related illnesses. It is recommended to wear light clothing to help your body to cool down and maintain your body temperatures at safe levels.

Also, keep your fitness training scheduled for times when temperatures are not too high, and pace them up so as to avoid overworking your body. If possible, find a buddy to exercise with in order to look out for each other.

By following these simple workout tips, you will be able to exercise and keep fit this summer without worrying about harming your health and safety.

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