It’s that time of year again. My annual quest to keep the people
of Silicon Valley hydrated.
It’s that time of year again. My annual quest to keep the people of Silicon Valley hydrated.
Every year millions of people get sick or even die from heat-related illnesses due to dehydration.
You may be asking yourself, “Is it safe to exercise in hot weather? When is hot too hot?”
If you are going to exercise in a warm environment, it is important to know and understand how the human body reacts to external heat and how it gets acclimated.
Our bodies have an internal thermometer. A “normal” core temperature for a human being is 98.6 degrees.
We must regulate and maintain this core temperature regardless of what the temperature outside may be. The external temperature could possibly have a profound effect on the body’s core temperature if it is not properly managed.
It is important to realize that it takes several weeks for the body to adjust to being active in the heat. Eventually, systemic changes take place.
For starters, blood flow becomes more effective – circulation to the skin improves and your heart rate (how many times your heart beats in one minute) slows down. The heart pumps blood more efficiently. In addition, your body cools down more easily. You sweat more (sweating is one of your body’s cooling mechanisms) and your body holds on to electrolytes due to increased ability to absorb water faster.
Dehydration is one of the most common effects of heat on a person’s system. It is caused by the body losing too much water content and essential body salts. Minerals (electrolytes) such as sodium, potassium calcium bicarbonate and phosphate are necessary for proper bodily tasks.
Water is the most important nutrient in your body. It makes up 70 percent of your muscles and 75 percent of your brain. Therefore, it would stand to reason that losing too much fluid would be detrimental to your health.
Exercising in hot weather is safe as long as proper precautions are taken. It is important to understand the factors that affect heat loss and the warning signs of heat distress.
There are many factors that need to be taken into consideration: body size, body composition (lean body mass/fat mass ratio), fitness level, outside temperature and even clothing.
Dark-colored clothing absorbs heat while light-colored clothing reflects it.
During exercise, one of the major avenues of heat/fluid loss is sweating. When the body’s core temperature goes beyond its “set point,” or is basal temperature, the body responds by perspiring. As the sweat evaporates, the skin cools.
However, if the outside humidity is too high or your clothing does not allow moisture to escape, the risk of heat-related illness increases.
Keeping hydrated is crucial when working out or playing sports in the heat.
Before beginning, drink at least two cups of water one to two hours prior. Drink another two cups 15 minutes before you begin.
During your activities, drink six to eight ounces of water every 15 minutes, even if you don’t feel thirsty. If you wait, it’s too late. You are already dehydrated.
Afterwards, drink plenty of water to replace the fluids you have lost. Water is the best way to replenish. There are many different sports drinks out there, but for most of us, they are not necessary.
They may taste good, but often also add excess sugar. The electrolytes that they provide can easily be restored into your system through diet with foods such as non-fat dairy products, bananas, oranges, grapefruits and spinach.
Also, it is prudent to avoid caffeinated beverages in the hot weather, since caffeine also dehydrates.
The upshot of all this? Drink up! As the weather heats up, it is OK to continue your exercise program (in fact, I whole-heartedly encourage it). Just remember to keep the water flowing.
And for those with weight loss goals, water not only keeps the body hydrated, it also assists in the fat-burning process (something else sports drinks don’t do).
My next article will explore heat-related illnesses, how to detect them, and what to do about them.
If you have any questions, or would like more information about T-Tapp or any other fitness matter, please contact me at (408) 981-1566 or e-mail me at ho**********************@ve*****.net.
Karen Seraphine holds a master of arts degree in physical education/fitness management from New York University and is certified by the American Council on Exercise as a Personal Trainer and a lifestyle and weight management consultant and is a certified T-Tapp Trainer. She owns HomeRun Personal Training in Gilroy.
