Exercising in Extreme Heat
By David Jenkin
Lets forget about coronavirus for one month and focus on something much more uplifting, something we can all enjoy (well most of us anyway), a nice, warm, and peaceful summer (I really hope these words don't come back to bite me!!)
Let's suggest that most people enjoy the good weather and when the sun is out there is no doubt that nations beaches, parks, headlands, and canal paths to name a few are going to be filled with people enjoying their exercise – by going for a nice walk. And there is nothing wrong with that at all, as long as you take the proper precautions:
Stay Hydrated
Nice obvious one to start off with, clearly in hot weather we must take on a lot more water than normal. Even sitting in the sun requires the use of more bodily water than normal, so make sure you drink plenty – before you leave, when you get back, and at various points along the way
Blood Pressure
Cold weather constricts the blood vessels, but warmer weather clearly wont do this. Therefore blood pressure is always going to be a little bit lower in hotter weather. You don't need to worry too much about this, other than staying well-hydrated, but just be mindful of the side-effects of low blood pressure drops – dizziness, fatigue, nausea, fatigue and a lack of concentration. Be particularly mindful if you are on any blood pressure medication like Ramipril, as this medication mechanically reduces the ability of the blood vessels to constrict even further.
Intensity Jumps
We are looking mainly at gradients here. Walking on the flat is one thing, entering a steep hill is an entirely different concept. Your heart rate might feasibly need to increase by 75% to complete the task. This is a sudden and difficult leap in intensity, and this is felt even more dramatically in hot weather so just be very aware of this happening.
Sun Exposure
The National Osteoporosis Society likes us to have 20mins exposure of the sun to skin, and ideally not much more (because it isn't necessary) to gain benefits of stronger bones as a result of the vitamin D absorbed by sunlight interacting with the skin. But if you are planning to be out longer then you need to be aware about excess sun exposure, and not just sunburn either. Heat stroke can be very severe and not noticeable until it's too late, the symptoms include: nausea and vomiting, headache, fast heart and respiration rates, temperature spikes and altered mental states. Luckily avoiding heat stroke is fairly manageable. Wearing a hat to avoid the head being overheated, wearing sun glasses, cool and loose clothing, not exerting, keeping massively hydrated, and quite simply – reducing the time spent directly in sunlight and the heat as much as possible.
Anyway, you may not be reading this and are sat on a beach or park somewhere, I dearly hope we are allowed to at this stage, but if you aren't then thank you for reading and go enjoy the next bit of sun you get!
Martin Westby and I have co-authored a Self-Help Exercise Guide that includes a whole section on how to do establish this consistency effectively. To order a copy, please click here.
Or alternatively you can email the magazine at office@UKFibromyalgia.com or myself on davidjenkin@hotmail.com and we can assist you in purchasing your copy. To contact me directly, or enquire about 1:1 training prices please check out my website www.davidjenkinfitness.co.uk or email me directly on davidjenkin@hotmail.com.