It’ s hot hot hot in the North West this week! However, can you imagine the physical and mental strength needed to run the Marathon de Sables? That’s the equivalent of five and a half marathons in five or six days, a total distance of some 251 km – 156 miles in 50 degrees Celsius heat. That makes today’s heat in Manchester feel like a breeze. However, even if you are not planning to run a marathon today, if you are going for a run or a cycle, plan ahead and bear our summer training tips in mind.
When the temperature rises, the body’s internal wiring is cleverly programmed to regulate itself and bring its core temperature back to within set limits. Skin helps to regulate heat by releasing sweat to enable your body to cool itself. The downside to this solution is that you are also losing water. If you do not replace this fluid, whether you are in the Sahara or the UK, heat exhaustion and heat stroke can strike. These are dangerous side effects of overdoing exercise in the sun, especially if you are unused to it. They start to happen when your body can no longer sustain the loss of fluid, the pace, or the heat.
What to look for?
First signs of heat exhaustion include a feeling of fatigue and a high body temperature. Further symptoms are feeling weak, dizzy, nauseous, and having muscle cramps. Body temperatures above 40 degrees Celsius, no longer able to sweat, unable to breathe properly and loss of consciousness can be signs of heat stroke. This is much more serious as it can lead to death.
Drink and Stay Hydrated
Even when the sun isn’t shining, dehydration can lead to fatigue and poor performance. To avoid heat exhaustion and heat stroke, you need additional fluids. Drink water a few hours before your workout so your fluid levels are topped up and remember to drink throughout. A sports drink with electrolytes and glucose may be helpful for longer workouts in hotter temperatures. After your workout remember that you must continue to replace lost fluids. If you have a headache or feel lethargic, you may need to drink more. See here to find out more on sports drinks and here to find out more on how much water you should be drinking.
Electrolytes
There are salts and minerals in the sweat that we produce that the body needs to maintain at certain levels. Electrolytes help the digestive, nervous, cardiac, and muscular systems work at optimum levels. It is thought that a lack of electrolytes leads to cramp. The simplest way of replacing these is by drinking a sports drink or using a sugar free electrolyte tablet that you drop into water.
Clothing
In the hot sun, a hat and sun cream should always be worn to protect your face, head and neck. Don’t forget your ears and hair parting! It is much easier to exercise in special synthetic fast-drying (or wicking) sports fabric which helps the sweat evaporate more quickly. There is nothing worse than a soggy cotton t-shirt which can make you feel chilly when you finally cool down.
Acclimatisation
Not always easy in the UK, but as with most things, you will fare better if you gradually increase your tolerance. If possible, become accustomed to exercising in the heat over a few weeks. It is most sensible to avoid exercise during the hottest time of day; workout first thing in a morning or in an evening and watch the sunrise or sunset!
Most of all, be sensible. Enjoy the sun but be respectful of it.
If you have any questions, please contact us at the Didsbury, Manchester clinic on 0161 4455133 or email admin@g4physio.co.uk