It’s always so easy to get outside and exercise in the sun, but there are hidden dangers you’re exposed to depending on the temperature and level of exercise. Heavy exercise in hot and humid conditions is going to leave you prone to heat exhaustion and other heat illnesses, such as heat stroke, heat cramps and dehydration.
Playing sports or exercise in a hot environment can be very challenging when you’re not used to it, which is why most serious athletes always stop doing any serious training or competition, even for a few days. Won’t even be a week ago. Everyone considering heavy exercise should do the same.
definition of heat exhaustion from Mayo Clinic is as follows:
“Heat exhaustion is a condition whose symptoms can include heavy sweating and a rapid pulse, which is the result of your body overheating. It is one of three heat-related syndromes, with heat cramps being the mildest and most common. Heatstroke is the most serious.
Fortunately, heat exhaustion can be prevented and treated, but let’s first look at what types of conditions put you at risk for heat exhaustion.
- exercising in hot and humid temperatures
- Inadequate fluid intake before or during exercise causes dehydration
- exertion and exposure to hot temperatures
- Not taking breaks to cool down the body.
We look at the most common sports injuries and some of the treatments.
prevent heat exhaustion
- Adaptation – Individuals must gradually adapt to exercise in the heat
- Be careful – athletes should recognize the signs and symptoms of heat exhaustion and extreme heat stroke to signal the need to slow down, modify or stop activity before it is too late.
- Hydration – Staying adequately hydrated before and during exercise can help prevent heat illnesses, including heat exhaustion.
- An appropriate work to comfort ratio based on environmental conditions is essential in the prevention of heat diseases. It is necessary to increase the period of rest as the ambient temperature increases.
- Cool down – When taking a break from exercise or finishing, get in the shade, go indoors or take a cold shower. Don’t stay under the blazing sun!
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Symptoms of Heat Exhaustion
- drop in blood pressure when exerting yourself, such as going from a sitting to a standing position, which can make you feel dizzy or lightheaded
- dizziness or confusion
- nausea or diarrhea
- feeling faint or feeling that you are going to black out
- sweating profusely
- dark urine that is a sign of dehydration
- head ache
- muscle cramps
Sports that are most prone to injury
heat exhaustion treatment
- Stop whatever activity you are doing, move to a cooler environment such as an air-conditioned room or in front of a fan, and relax.
- loosen or take off any tight or excess clothing
- Drink cold liquids but stick with water or sports drinks
- Lie down and elevate your legs to allow blood to flow to your heart
- Apply cool towels to your skin or take a cool bath/shower
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