SAFETY TIPS FOR EXERCISING IN HOT WEATHER
Aug 18, 2015
The summer is here and the temperatures are climbing which usually means more people tend to get out doors and play.
This, of course, is great news, but the Jordan Olympic Committee, the leading organisation for sports in the Kingdom, has issued some important advice so that we can all stay healthy.
1. Proper Clothing
Make sure you wear light colored clothing that's breathable if you're going to be running, hiking or playing sport. Light-colored clothing allows the body to cool down through perspiration.
2. Hydration Requirements
The basic rule of thumb is drink when your body wants a drink. If you're in a race, you don't have to stop by every water station. Too much fluid intake can create hyponatremia or low blood sodium. If you tend to zone out when you're running or exercising, then you can follow the 15- to 20-minute fluid intake rule.
3. Hot and Humid
You need to be cautious with your fluid intake when it's extremely hot and humid. If you feel like you have not had a sip of fluid, and you're not thirsty or sweating, then your body is going into survival mode. You need to get out of the heat because you're at the beginning phase of a heat-related illness.
If the temperature starts to rise, and you're sweating quite a bit, then have some salty foods. If you have high blood pressure speak with your doctor first. After an hour of activity, you need to start replenishing your carbohydrates (glycogen), but also essential electrolytes, like sodium. Foods like pretzels, chips, crackers, salt tabs and some bars will have enough sodium and carbohydrates to provide your body with the amounts needed to get you through the activity.
5. Urine Colour Levels
You always want to start your morning with a clear to light yellow urine color. This means you're properly hydrated prior to your exercise. If your urine color is a dark yellow or even sort of brownish, then you're not properly hydrated and you need to start drinking fluids before you get out there in the heat. You want to start off on a positive note, and this is one way of doing that.
6. Cool Down
Make sure you take time to cool down when finished. Even in those hot temperatures, walk around (don't sit) to make sure you recirculate the blood throughout your body. You can go inside to a cooler room to cool off, but don't sit—keep moving. There's a lot of blood in your legs from the activity you just did, so if you don't cool down properly and get the blood to all the necessary parts of your body, you will get dizzy, nauseous, and possibly pass out and injure yourself in the process. Spend at least 15 to 20 minutes drinking fluids, eating small snacks, and cooling down before you sit.