This summer has been a hot and humid one and when the weather gets too hot outside everyone has to take extra precautions to keep cool and hydrated.
Keeping hydrated throughout the day on an extremely hot day is even more important if you are exercising outside.
On days of extreme heat, it is necessary to drink twice the amount of water than you normally would to avoid dehydration and illnesses related to heat. Also if you decide to exercise in extreme humid weather conditions, it is vitally important to be hydrated two hours before your workout in order to compensate your body from the fluid it will lose later during your workout.
Heat-related illnesses such as heat exhaustion and heat stroke are common in individuals who are unfit, obese and those who are extremely young or for those in their senior years. Nevertheless, others are at risk as well to experience some form of a heat injury. Many people who do not remain hydrated throughout the day are putting themselves at risk when they engage in a demanding workout outside in the heat. This may appear harmless; however, there is a strong possibility your actions may cause some kind of damage to your body.
When the body’s core temperature rises above 41 degrees C (106 degrees F) it can only survive in these conditions for a short time period. As a consequence, the body can react negatively and it is common to experience headaches, nausea and fatigue. When your body reacts this way – it is virtually impossible to continue your exercise routine in the sun. The most extreme form of a heat-related illness is heat stroke. When your body experiences heat stroke, the temperature in your body rises to unhealthy levels and causes damage to your body’s tissues. This can be prevented.
In order to avoid the above heat-related injuries, it is important to hydrate, hydrate and hydrate. As when your body temperature rises your body tries to cool itself by sweating; however, these factors are non-existent when it’s humid outside. As the temperature does not allow the sweat to evaporate and in the process cool the body down.
Also experts say for every 15 to 20 minutes of physical activity in the extreme heat, your average adult should drink 7 to 10 ounces of water. As exercise in the heat causes the body to sweat more and lose more fluid in the process – it is vital to drink additional 8 ounces of water immediately after your workout. As you will be losing a lot of fluid through sweating, it is important to remember to sip on some water throughout your exercise regime outside.
If you continue to hydrate your body throughout the day and especially two hours before your workout – you will be able to complete your workout without experiencing any form of heat-related injury. So do your body a favour and keep it cool, hydrated and running effectively when you need it the most!
Tags: water
