Summer is formally right here and, as is regular in Albany, we will anticipate many sizzling, sweltering days forward. In the excessively heat and infrequently humid situations that regularly happen in the summer months, heat stress generally is a actual risk for people who have interaction in intense train actions. This particularly applies to exercising outside with out the good thing about air-con.
During the pandemic, many people have turned to exercising outside. Be conscious that train in sizzling, humid situations could cause important dehydration in a brief time period. To keep away from heat damage, a person ought to take precautions relating to hydration, acclimatization, and correct clothes. The following pointers will lay out specifics in every of those three areas.
Hydration: The American College of Sports Medicine recommends the following hydration pointers. Check your hydration standing earlier than train as a result of there’s a huge variability in fluid wants for every particular person. Before train:
♦ Drink 16-20 fluid ounces of water or sports activities beverage a minimum of 4 hours earlier than train.
♦ Drink Eight-12 fluid ounces of water 10-15 minutes earlier than train. Consuming a beverage with sodium (salt) and/or small meal helps to stimulate thirst and retain fluids.
♦ Drink Three-Eight fluid ounces of water each 15-20 minutes when exercising for lower than 60 minutes.
♦ Drink Three-Eight fluid ounces of a sports activities beverage (5-Eight % carbohydrate with electrolytes) each 15-20 minutes when exercising larger than 60 minutes. Do not drink multiple quart/hour throughout train.
♦ Obtain your physique weight and test your urine to estimate your fluid losses. The purpose is to right your losses inside two hours after train.
♦ Drink 20-24 fluid ounces of water or sports activities beverage for each pound misplaced.
Athletes typically ask about the temperature of fluids consumed throughout train. Cold water is refreshing and higher manages core temperature as a result of it pulls heat out of your physique because it warms to physique temperature. Extremely chilly water is typically troublesome to devour in giant portions, however since your water bottles will heat up rapidly, it’s nonetheless good to start out out with chilly bottles or an ice/water combination on extremely popular days. Warm water will get the job finished, too; it’s simply not as refreshing and doesn’t do a lot to decrease core temperature instantly. Whether chilly or heat, it’s nonetheless necessary to devour sufficient fluid as a result of it contributes to the sweat that cools your physique by way of evaporation.
Acclimatization: An particular person ought to grow to be acclimatized to the surroundings to significantly cut back the threat for heat damage. Acclimatization, the physique’s gradual adaptation to modifications in surroundings, often takes 10-14 days of heat publicity mixed with train.
Following acclimatization, people will sweat sooner, produce extra sweat, and lose fewer electrolytes of their sweat. The web results of acclimatization are a decrease physique core temperature, a decreased coronary heart price response to train, and fewer dehydration and electrolyte depletion. During the acclimatization interval, people ought to decrease the depth degree of their train bout to lower the heat load and steadily enhance depth over time as the physique adapts.
Clothing: Wear clothes that’s comfy for you. Don’t drive your self to sweat greater than is pure on your physique. Sweat fits are widespread for athletes making an attempt to make weight for his or her occasion, however under no circumstances does a sweat swimsuit allow you to burn extra energy. What you’re actually dropping is water, and the minute you begin consuming once more you’ll put these kilos again on.
Even worse than overdressing is sporting plastic or rubberized fits that forestall the evaporation of sweat from the pores and skin and thereby enhance the threat of heat damage. According to the American Heart Association, cardiovascular threat will increase when the relative humidity rises above 70%, and the humidity in these fits hovers round 100%.
Losing weight depends upon the variety of energy burned in comparison with the variety of energy consumed. A swimsuit, whereas quickly lowering the weight displaying on the scale, won’t allow you to burn extra energy, which is the key to true weight reduction. The identical will be mentioned of saunas and steam rooms. Don’t idiot your self into pondering you will get lean by way of passive sweat. If that had been true, with our sizzling, humid days, no person residing in Albany could be obese. By following these pointers, you possibly can safely keep in form over the lengthy summer months whereas preserving your cool.
Perry Buchanan, proprietor of PT Gym, is licensed as an train physiologist by way of the American College of Sports Medicine, and health diet specialist by way of the National Academy of Sports Medicine. Email him at firstname.lastname@example.org. Follow @ptgym on Twitter.