Exercise & heat
It’s hot!! This past week we have gotten a taste of how hot Saskatchewan summer’s can be, but also with some added humidity, which we are not used to. We are getting a little reprieve this weekend, but forecast shows it to be heating up again next week If you are anything like me, you want to enjoy the beautiful summer weather as much as you can, before the summer is over. My family and I spent last week, in the beautiful Cypress Hills, camping and enjoying the great outdoors. It was not near as hot as this week and what is forecasted for next week though. With Covid-19, we are being encouraged to spend time outdoors, so I thought it would be timely to share some tips/information on exercising when the temps rise…
1. HYDRATE, HYDRATE, HYDRATE….I know you have all heard this before, but hydrating when the temperatures & HUMIDITY are high is so important. In fact, you need to ensure you begin any outdoor/indoor exercise hydrated. That means, ensuring you consume 1-2 cups of water within an hour before you begin. As you exercise or enjoy the outdoors, continue to take on water in small amounts. Proper hydration will help control your body temperature and increase your blood volume. An increased blood volume will allow your heart to more easily maintain it’s cardiac output. An adequate blood volume is necessary to ensure the blood is easily reaching all of your tissues; blood carries oxygen- a must for working tissues. Cardiac output, in simple terms, is how much blood your heart is able to pump with each beat. If you are dehydrated, your blood volume will be decreased and your heart will not be pumping as much blood to your working tissues with each heart beat- not being properly hydrated, is really hard on your heart; especially when you are exercising/moving.
2. How do you know if you are hydrated? A good guideline is the color of your urine (yep…you are going to have to look down there….) Lemonade, not apple juice. The lighter the color of your urine, the more hydrated you are. If your urine is a darker color (closer to apple juice) you need to drink more water. We all (me included), have times when we don’t drink enough water, so just start to drink a little more, when you notice you need to do so, and always have a glass or water bottle handy throughout the day.
3. Slowly acclimatize yourself to being out in the heat. If you are used to walking 45 minutes each day outside, during the heat of the day, when temperatures & humidity first rise, you may only be able to handle half that amount. As your body becomes used to the heat, you can slowly add a few more minutes each day to your outdoor activity. Recognize, that high intensity exercise or long duration exercise, may not be advisable in high temps.
4. Recognize the signs of heat illness- headache, dizziness, nausea, fatigue & lightheadedness are all signs of heat exhaustion. Heat stroke is much more severe, and is often accompanied by feeling disoriented and in severe cases, blacking out. If you recognize a symptom or two of heat exhaustion, stop what you are doing and find shade or air conditioning immediately. Remove extra layers of clothing and re-hydrate. If you can, elevate your feet above your heart (lay on floor with feet on chair).
5. Be selective on the time of day you choose to spend a lot of time outdoors. Generally, in Saskatchewan, early morning and later evening are cooler times of day, and better for outdoor activities. Wear a hat or visor to help shade you from the hot sun & of course apply sun screen before venturing outdoors.
6. Eat hydrating foods (in addition to drinking water) when spending time in the heat. As our body temperature rises, blood flow is diverted away from our GI tract, to help ensure our working limbs have adequate blood & oxygen supply. This is a good thing, but it means digestion is more difficult. So try to avoid foods that are high in fat and protein right before exercise, since they require more time & energy to digest. Instead, try some hydrating foods like: melons, cucumbers, apples, berries, watermelon, lettuce & grapefruits.
Saskatchewan summers are short, and this summer it seems we want to soak up every last minute, since our spring was mostly spent cooped up indoors. Go for it! Enjoy the outdoors and the abundance of outdoor activities in our city & province. Just be sure you take a few extra precautions before you head outdoors!!
