Exercises are generally suitable for health, but it can bring many adverse health effects when undertaken under extreme heat. Typically, athletes who undertake their training in summer are always at higher risk than anyone else. On the other side, it cannot go without mentioning how people who spend most of their time under the sun are at risk too.
Many people flock outside in warm weather to jog, play basketball, practice with their volleyball spike trainer, perfect their tennis serve, or just picnic during the hot weather. But with a rise of mercury, these exercises can turn to be a substantial physical activity with possibilities of deadly results due to intense exercise. If the body’s temperature regulation system is overtaxed, there is a risk of developing a heat-related illness. Below are some of the tips to pursue to ensure safety during sports activities.
Keep an Eye on the Weather
Ideally, exercise and warm weather increase body temperature, and combining the two is risky, especially while running on a hot, humid day. This is not a limit since even seasoned athletes need to take caution for them to be safe.
After or during exercises, the body always cools itself by sweating, but cooling down is more challenging in humid weather because perspiration does not evaporate quickly from the skin. The result is still an increased heart rate while the body struggles to itself cool.
Therefore, before athletes embark on a rigorous activity that will make them sweat, it is only advisable to watch the weather outside. Not all time is excellent for such draining activities, with hot, humid afternoons being the worst cases.
While a particular workout may feel comfortable and fantastic on a temperate day, it can be dangerous on a hot, muggy day. Everyone should always take a look at the weather report while respecting the need for limitations.
Dress Appropriately
Everyone must have seen how seasoned athletes dress while exercising or playing. That is evidence enough to show that how someone wears matters during such activities. Before pursuing any action that can make someone sweat during hot weather, it is an excellent idea to mind how an individual dresses and the types of clothes for the occasion in particular.
Light-colored, sweat-wicking clothing is best for hot weather, while dark, heavy clothes can make someone even more desirable. Gear such as protective padding or helmets also traps heat and raises body temperature. However, if there is a need to suit up, it is prudent for the athletes to shorten the workout intensity and duration.
Hydrate as Much as Possible
Undoubtedly, there is no harm in taking water, and if one exists, it is not deadly. One of the activities that require a maximum consumption of water is exercise. In fact, while some people only take water shortly before or during their sports activities, it is never an excellent idea.
Instead, the healthiest thing to do to keep hydrated is to take liquids way before the activity-lots of it as per se. When the weather heats, taking enough fluids throughout will ensure that you are hydrated. Apart from water, which is the primary dehydrator, taking fruits rich in natural fluids and glucose can immensely help.
Recognizing Signs of Dehydration
Recognizing signs of dehydration do not call for a medical examination. They are self-evident, and anyone can realize straight away without getting help from a medical doctor. However, some signs can be so hidden, especially when they come with other underlying conditions. As such, a doctor should be in a position to assess if the situation is dehydration related or not. Some of the signs include:
Fatigue
Fatigue is a pretty obvious sign of dehydration. While it is common for someone to feel tired after an exercise, some cases can be severe or chronic. For example, a usually energetic individual who turns out lethargic on a particular day will be showing clear signs of dehydration.
Decreased Athletic Performance
We all know that athletes have off days, but there is a difference between an off day and a decrease in their athletic performance. During an off day, athletes might look as if they are giving their all, yet it is just not working. With decreased athletic performance, athletes may look drained, slower than usual, weak, and distracted. Some cases that extend beyond a single day can also be categorized as dehydration or another health concern.
Nausea and headache/dizziness
Nausea and headaches are some of the most significant signs of dehydration. Suppose someone shows symptoms of nausea, headache, or dizziness, it would be an excellent idea to see how to assist with potentially making them dehydrate immediately. Otherwise, dizziness and nausea can make someone encounter severe slip accidents and fall during an exercise.
Extreme Thirst
Everyone feels thirsty during rigorous activities and exercise. Thirst is a regular reminder that our bodies are getting dehydrated. While exercising, if an athlete asks for water more times than usual, that is a clear sign of dehydration and will call for the administration of a dehydrator.
Heat Exhaustion and Heat Stroke
Dehydration is a severe medical condition. Exercising in hot, humid weather can rapidly raise the body’s core temperature, putting athletes at risk of heat exhaustion or heat stroke. Such cases will always call for immediate assistance from any emergency room near City Base.
Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced fluid replacement.
Signs of heat exhaustion include:
- Heavy sweating
- Muscle cramps
- Fatigue
- Weakness
- Dizziness
- Headache
- Fainting
- Nausea or vomiting
- Dark urine
- Cool, moist skin
Having known all the signs of heat exhaustion, it is a fantastic idea always to seek immediate medical assistance from a medical doctor. Some of these cases can be so extreme and can put an individual’s life at risk. As such, the patients should be treated with the urgency they come with, especially after noticing mild signs before they turn into something chronic.
That is why, instead of going for the hospital-based emergency room, it is prudent to consider going to the best emergency room near City Base. With a private ER, the victim will most likely receive immediate care that they could not have gotten from the other facilities.
