SUMMER SUN AND EXERCISE, HOW TO ENJOY SAFELY
Exercising in hot weather puts additional stress on the body. If you are not careful when you exercise in the heat, you risk serious illness. Exercise, air temperature and humidity can all increase core body temperature. To help cool down, the body sends more blood towards the skin, increasing the demands on circulation. High humidity makes it harder for sweat to evaporate, which can make cooling less effective.
Plan for the heat before starting. Stop activity and move somewhere cool if you feel faint or weak; seek medical help for symptoms of heat illness.
– Watch out for the temperature. Pay attention to weather forecasts and high temperature alerts.
-High temperature alerts. Find out what temperature is expected during the time you plan to spend outdoors.
-Acclimatize. If you normally train indoors or in a cooler climate, begin gradually when conditions become hotter. The time needed to adjust varies with the person and conditions; do not treat a fixed number of days as proof that you can tolerate the heat.
-Know your fitness level. If you are new to exercise or returning after a break, take extra care in hot conditions. Adjust the effort to how you feel and seek individual advice when a health condition could affect heat tolerance.
-Drink plenty of fluids. Dehydration is a key factor in heat illness. Don’t wait until you feel thirsty to drink fluids.
-Wear appropriate clothing. Loose clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which absorb heat.
-Avoid the midday sun. Where possible, plan exercise for cooler parts of the morning or evening and adjust the session to local conditions.
-Use sunscreen. Apply and reapply it according to the product instructions. Sun protection is one part of planning for outdoor activity and does not prevent heat illness.
-Have a backup plan. Shorten, reschedule or move the activity indoors when conditions are unsuitable. Suspected heatstroke requires emergency medical help.
Plan access to water and breaks. Hydration needs vary; follow individual medical advice where relevant. Drinking fluids is not a reason to continue exercising when you feel unwell.
Where readers often go next after Summer sun and Exercise, how to enjoy safely
Heat and exercise questions
How should an outdoor session be planned for hot weather?
Check local conditions and alerts, consider cooler times and plan breaks and access to water. Adjust or postpone the activity when conditions are unsuitable.
Does adjusting to heat take the same time for every player?
No. Previous exposure, effort, conditions and individual health affect tolerance. Begin gradually and do not use a fixed number of days as clearance to exercise harder.
Is drinking water enough to make exercise in the heat safe?
No. Hydration is only one consideration alongside conditions, workload, rest and individual needs. Follow personal medical advice where relevant and do not continue simply because you have been drinking.
When should a player stop activity because of the heat?
Stop and move somewhere cool if you feel faint or weak. Symptoms of heat illness need medical attention, and suspected heatstroke requires emergency help.
