Sport and the return of hot weather: how to exercise in a heatwave

As we approach a period of very hot weather, the Department of Health Affairs is keen to raise public awareness in the Principality about the associated health risks.

These risks include heatstroke and dehydration, and can vary depending on your age and the activity or sport you engage in. When the mercury hits 30 degrees or more, physical activity is not recommended in order to avoid the risk of heatstroke .

Whether you jog, cycle or do yoga or Pilates, as the temperature rises, physical exertion requires your cardiovascular system to adapt in order to prevent dehydration.

It is important to follow some common sense rules and to listen to your body when engaging in any kind of sporting activity. During periods of hot weather, we should reduce the intensity of our activity and focus on exercises that are gentler and less strenuous for our bodies, which are already under considerable stress from the stifling heat.

Hydration is key

To prevent significant water loss while exercising during very hot weather, our main piece of advice is to hydrate BEFORE, DURING and AFTER your training session.

Getting ready to exercise

You should hydrate properly before a training session. It is important to drink regularly during the hours preceding exercise. It is recommended to drink between 400ml and 600ml of cold water (not iced) around 20 minutes before starting to exercise in the heat. This helps to clear your stomach.

Clothing is important. Wear lightweight, loose-fitting clothes that allow your skin to release as much heat as possible, and opt for light colours. Hats are also recommended. If you are exercising outside, don’t forget to use sun cream on your face and to wear sunglasses.

Good practices to adopt while exercising

First, it is important to acclimatise and to prepare your body for exertion in hot conditions.

The repetition of exercises in hot conditions helps your body to adapt gradually, leaving it better able to cope with heat stress.

Try to exercise when it is cooler, before 8 am – it’s lovely to take advantage of the peaceful, fresh morning air – or after 6 pm in the evening.

Do not exercise in the middle of the afternoon, when temperatures are at their highest. Naturally, it’s a good idea to stay indoors, in a gym, wherever possible.

Take small, regular sips of water. Aim to drink 150ml to 200ml every 15 minutes.

After exercising

Recovery should take place in the 30 minutes after exercise while the body is still warm. It should include not just cooldown stretches, but also replacing the water lost during exercise.

You will have lost weight due to having lost a lot of water. It is now important to rehydrate by sipping cool drinks. Sports drinks which contain minerals are the best option.

To prevent heatstroke, look out for the following warning signals: severe redness, a sudden sensation of intense heat or cold, goosebumps, headache, nausea, blurred vision, reduced alertness.

If you experience the symptoms of heatstroke, stop exercising and have a drink.

If you feel unwell, or if someone else requires assistance, contact the Fire and Emergency Service by dialling 112.