Good news: exercising in the heat is dangerous
It was around lunch and not even that ridiculously hot, but I was so hot while exercising that I thought I would end up in a puddle at my own feet. I always make everyone believe that I am a morning person, but I mainly do that so I don't accidentally want to hang out with weights in the middle of a heatwave at the hottest part of the day.
Good news for when you’re not feeling the gym this summer: exercising in the heat can turn out to be dangerous. Now that the degrees Celsius on the thermometer keep ticking, your own body is also warming up a bit. But not only that, because the chance is high that you sweat just a bit more than normal. Here are two red flags where you should be a bit more alert while exercising. It is possible that your body overheats, and that has some unpleasant consequences.
An average body temperature always fluctuates around 37 degrees. This is your core temperature. When you exert yourself physically, that core temperature automatically rises a bit. So far, all normal. But if it suddenly gets much warmer and the humidity is ridiculously high, and that last part happens quite often in the Netherlands, then that core temperature can also become critical. Your body takes all sorts of smart measures to lower that temperature, which immediately affects your performance. Instead of good blood flow to your muscles, your body now focuses on the blood flow to the skin, to release the heat to the environment. Additionally, you will start sweating and performance can decrease if you sweat too much. So if you are doing exercises in a sweltering gym, your own body is working against you.
And what if you can't help but exercise? Yes, those people exist too. Just read along.
1. You can learn to hydrate. Make sure you drink enough beforehand, but also during and after your workout. In the heat, it’s better to choose a sports drink instead of water. Isotonic drinks contain salt and sugar, which keeps you going.
2. Take the time to let your body get used to the higher temperatures. It takes about one to two weeks for everything to be regulated again. Every disadvantage has its advantage, as Cruyff said, because this way you can just get through those warm days with a good excuse.
3. Finally: join the morning exercisers. Drag yourself out of bed at six and go exercise outside. The temperature is delightful and you are ready for the rest of the world that still has to start the day.
And do you not feel well while exercising in the heat? Listen immediately to your body and take a break. Or just skip it once, if you’re looking for an excuse.
