When you sweat while exercising, the sweat evaporates and keeps the body heat regulated. Heat stress occurs when the body fails to cool itself by sweating due to many reasons. These reasons could include humidity in the environment that prevents the sweat from evaporating or dehydrated body that does not allow sweat to come out and help the body to cool off. The condition can lead to symptoms like muscle cramps, fainting, dizziness or heatstroke which could be life threatening. Steps must be taken to save yourself from heat stress. Follow these tips to avoid heat stress:
Try to reschedule your exercise routine in such a way that you are not working out during the hottest part of the day that is between 9 am to 6 pm during summers. Start and finish off your exercise routine before or after these times to help your body remain cool.
Drink Fluids Frequently
your body loses about 2 litres of fluid during a normal course of your activities through sweat. During strenuous exercises this loss of fluids is increased. See to it that you are drinking lots of water throughout the day even if you are not thirsty. Be sure to drink at least half a litre water half an hour before you start exercising. Keep sipping on water or specialised sport drinks during the exercise routine to avoid dehydration. After the exercise routine is over, follow up with at least half a litre of water to retain the moisture in the body and avoid dehydration.
Alcohol can cause dehydration. Avoid exercising after you have consumed alcohol, or at least give a good gap of about 2 hours before exercising after you have taken alcohol.
Wear Proper Clothing
You have to be extra careful about the clothing that you wear during exercising. Be sure to wear loose fitting, light coloured clothes made of absorbent natural fibre that promotes the evaporation of sweat from your body. In case your clothes are wet from sweat, remove them and wear dry clothes. Wearing wet clothes hamper the evaporation of sweat from the body.
Take Rest in Shade
During exercise, be sure to cool off a little at intervals or between sets to allow the body to regulate the heat that it needs to dissipate. Also move to a shady place during your exercise or sport if you are out in the open to allow the body to cool off.
Weigh Yourself to Check your Fluid Content
Weigh yourself before you exercise. After you finish your exercise, weigh yourself once more. If you see that your weight is less after you have finished the workout, it is clear indication that you have not taken enough fluids. Next time try to increase your fluid intake.
Seek Medical Advice
If you experience any of the symptoms of heat stress like nausea, cramps or dizziness, then immediately see expert medical guidance to prevent further damage. ?
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