This weekend is set to be a scorcher. Here’s how to keep exercising in a heatwave – The Irish Times

If the idea of ​​adventuring in the heat to do something that makes you even hotter seems wild, you may want to skip your training. Still, with some adaptations, you can stick to your exercise routine and feel as if you are developing a superhuman ability to stay calm. Here are some expert advice on how to handle the heat.

Adapt your body

Hot weather spells may occur more regularly in the future, but I’m not used to them in Ireland yet. You can adapt, says Claire Rob, senior physiologist and technical leader at the English Institute of Sport. At the beginning of the heat wave, do not go straight to a regular long run or tennis match. “I want to adapt my exposure daily for at least a week,” she says. Start with about 20 minutes of exercise and add 5 or 10 extra minutes daily. “According to all science, raising your body temperature by one and a half degrees, or up to about 38.5 degrees, and maintaining it for an hour is effective in acclimatizing your body.” It’s like the 2020 Tokyo Olympics. That’s what elite athletes do to physiologically prepare for high temperatures, she says. For the rest of us, it has to do with feeling comfortable. Studies suggest that women take longer to adapt to fever than men. In Ireland, it may rain again by the time you make adjustments, but you can maintain your acclimation by taking a hot bath every three days (again, gradually increasing the time). This may be overkill — are you training for the World Cup in the heat of Qatar, or are you playing five-player football on the weekends?

Exercise early in the day

If possible, run first in the morning or exercise. It gets cooler in the morning. Oliver Gibson, senior lecturer in exercise physiology at the University of Brunel London and lead author of a review of athletes’ heat mitigation strategies, says anything before 9 am will work. Later he says. “The temperature may have risen a few degrees, but when the sun is in the higher areas of the sky, you are exposed to a lot of solar radiation, or direct sunlight. Adding more heat stress and discomfort. prize.”

Don’t push yourself

Return the pace. At high temperatures, even elite athletes do this, Rob says. Gibson agrees. When it’s hot, don’t chase your personal vest. “Accept that when you receive these unfamiliar heat waves, especially in the UK, the time can be a little slower for a week.” You will still benefit, he adds. increase. “Because you’re hot, you’re also working to get rid of some of the heat from your body, so the cardiovascular system is still working hard. So you could run a mile slower, but your heart rate is one minute higher. The fact that it’s a beat means you’re getting the same training effect. ”Short runs may make you want to push yourself hard. “It may mean that you can get hotter, tired, and sick.”

Find a cooler route

Gibson suggests that you should exercise in green or water if possible. “It’s about a couple of degrees cooler than in a concrete urban area,” he says.

Continue hydration

Proper hydration before you start exercising “makes your body less stressed from the first minute of activity,” says Gibson. Drink a drink 20 minutes before you start. “Try drinking while exercising. When you start to thirst, you’re usually already pretty dehydrated. So you need to be a little more aggressive and say:” 5 or 10 minutes. Take a sip each time. ”If possible, bring a bottle of drinking water. Prolonged exercise will inevitably lead to dehydration — and drink immediately after exercise. Sports drinks help your body hold the liquid a little faster, but water “does 100% work,” he adds. “Another drink that is often ignored is milk. It’s a very good hydration agent because of its very high protein content and electrolytes.”

Dresses for the weather

Gibson suggests “wear a vest instead of a T-shirt, choose a bright color that reflects part of the sun, and wear a hat,” and what you wear will help relieve the heat. .. He says technical fabrics are better than cotton to help wick sweat and feel cool. Sunscreen is needed, especially if more skin is exposed. To avoid sweating, choose one that is water resistant, Rob says. Don’t forget your sunglasses.

Prevent rubbing

If you are prone to rubbing in hot weather, apply “petroleum jelly, gel, or any kind of lubricant” before exercising, Rob says. Clothes that fit snugly may help, but “in some cases, the friction can be high and can be exacerbated.” This is where sweat-wicking fabrics are superior to cotton. Cotton stays wet on the skin and increases irritation.

Try something else

You need to be careful when exercising in the heat, but don’t stop exercising, Gibson says. “If you participate in some sports, you may need to be more careful about equipment and activity levels. Layers of protective clothing for sports such as American football and field hockey can increase heat stress. There is, “he says. However, heat waves can be an opportunity to try something new. For example, swap running for swimming. Gibson recommends cycling. “Because we are moving faster, we get more airflow, which may help cool our bodies.”

Watch out for heat stroke

Rob says that the first signs that you are overheating are: “Shivering at the same time as intense sweating, your heart rate becomes very high (probably much higher than you would expect from that effort), and you feel nausea and vomiting. I advise it to be stuffy. The skin is pale, has headaches, and can cause cramps in extreme situations. “As it progresses, it can become confusing, confusing, and absurd. There is a possibility. “It can be hard to find for yourself, but you can recognize if others are getting too hot,” Rob said. Therefore, consider exercising with your friends.

Cool your body

The purpose is to lower your core body temperature, Rob says. “Slashes and popsicles are really effective. Another way to cool your body is evaporative cooling. The moisture in your skin evaporates and creates a cooling effect.” Sweating does that, but spray mist also helps. increase. Cool your head and hands. “Because they are so sensitive in these areas, you can trick your body into thinking cool, or around your head and neck, by putting your hands in an ice bucket or cooling your face.” , When the “cold damp towel” sounds like a treat. — Guardian