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It is going to be a very warm couple of days and with plenty more to come through the summer, I figured it would be good to give a brief reminder on looking after yourself when exercising in hot conditions.
The following are tips taken and adapted from About.com:Sports Medicine:
Drink the Right Amount of the Right Fluids
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:
- Monitoring urine volume output and colour. A large amount of light coloured, diluted urine probably means you are hydrated; dark coloured, concentrated urine probably means you are dehydrated.
- Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.
Hydrate properly prior to exercise:
Do not drink alcohol or beverages with caffeine before exercise because they increase the rate of dehydration.
Replace Lost Electrolytes
Sweat leeches salt and minerals from the body. It's important to maintain sodium and electrolyte levels if you are sweating profusely and exercising more than 90 minutes. The easiest ways to replace these are with salty foods or sports drinks.
Wear Appropriate Clothing
Choose lightweight, light-coloured, loose-fitting clothing. Wear light, loose-wicking clothing so sweat can evaporate. Better yet, invest in some clothes made with CoolMax®, Drymax®, Smartwool or polypropylene. These fibres have tiny channels that wick the moisture from your skin to the outer layer of the clothing where it can evaporate more easily.
Use Common Sense
Avoid hot foods, alcohol and heavy foods that increase your core temperature. If you feel any headaches, fatigue or irritability or notice your exercise performance decreasing, start to feel faint, weak or dizzy, stop exercising and cool off and inform reception.
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