If you like to exercise outdoors, summer gives you more chance to catch the daylight. It\u2019s often easier to get out of bed and still light when you finish work, but what about when it gets really hot?<\/p>\n
Regular exercise throughout the year is crucial for maintaining good health<\/a>. But in summer you might feel yourself sweating more and wonder if it\u2019s actually risky. So, how hot is too hot? Here\u2019s what to keep in mind when exercising in the heat.<\/p>\n What are the health risks?<\/p>\n Normally, the body maintains a core temperature around 37\u00b0C<\/a>. But exercising \u2013 especially when it\u2019s hot and humid \u2013 can put more strain on these processes.<\/p>\n Even seemingly small changes in core temperature, of around 3\u00b0C<\/a>, can potentially lead to exertional heat illness<\/a>. This is when your body becomes overwhelmed trying to control a rapid rise in core temperature, especially during strenuous activity.<\/p>\n Mild symptoms<\/a> can include headaches and feeling faint. Severe cases can lead to seizures, loss of consciousness or even death<\/a>.<\/p>\n So, how hot is too hot?<\/p>\n It would be great if there was a definitive temperature cut-off we could point to, but the answer isn\u2019t so straightforward.<\/p>\n Environmental factors that can lead to exertional heat illness involve more than just the air temperature. Humidity, wind speed, and solar load (meaning how much cloud cover there is) can interact and affect<\/a> how hot it feels and how well your body copes.<\/p>\n For example, in humid weather, the amount of moisture in the air makes it harder for sweat to evaporate<\/a> off the skin\u2019s surface \u2013 which is the body\u2019s best cooling mechanism.<\/p>\n Does the type of exercise matter?<\/p>\n How long and hard<\/a> you train will also affect how much heat your body stores.<\/p>\n The American College of Sports Medicine<\/a> recommends non-continuous exercise \u2013 such as football \u2013 can go ahead in hotter conditions than continuous exercise, such as long-distance running or cycling. This is because breaks help the body cool down.<\/p>\n Other factors can also play a role in your risk of exertional heat illness:<\/p>\n How to stay cool<\/p>\n When we\u2019re dehydrated, it\u2019s harder for our bodies to lose internal heat<\/a>. So staying hydrated is important \u2013 and drinking cold or iced water<\/a> is also one of the easiest ways to cool down.<\/p>\n Scientists have found many people unknowingly start their activity<\/a> dehydrated. So make sure you drink plenty of water not only while you exercise, but beforehand as well.<\/p>\n To reduce your body temperature, you want to expose as much of your skin as possible to something that can cool it, such as a portable fan<\/a> or ice wrapped in a towel<\/a>. Wearing light, breathable clothing specifically designed for sport will also interfere less with heat being released from the body.<\/p>\n For organised sport, additional breaks<\/a> in play can help. If you are exercising alone, consider taking more breaks than normal.<\/p>\n Can you get used to exercising in the heat?<\/p>\n Yes, it\u2019s possible to adapt<\/a> to exercising in the heat, for example, if you need to train for an event held in hot or humid conditions. Evidence suggests your body can begin to adapt after just a few sessions<\/a> of training the heat.<\/p>\n As you get used to hot conditions, you might notice that you sweat more and maintain a lower heart rate for the same effort, while also feeling more comfortable in the conditions.<\/p>\n But you should take it slow to begin with. Gradual exposure<\/a> might help reduce the risk of exertional heat illness. This means gradually increasing the volume of exercise (how much you do) and its intensity (how hard you go).<\/p>\n You may also need to adjust your goals. For example, when it\u2019s hot you can\u2019t expect to perform endurance exercise, such as long distance running and cycling, at the same level<\/a> \u2013 at least straight away.<\/p>\n If you have the flexibility, training during a cooler part of the day or exercising indoors can be also be good alternatives. DM<\/strong>\ufeff\ufeff<\/p>\n This article is republished from The Conversation<\/a> under a Creative Commons license. Read the original article<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"If you like to exercise outdoors, summer gives you more chance to catch the daylight. 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