The Heat Is On

Follow our exercise guide to stay cool and get fit...

Exercising outside when it’s very hot can be risky business, since it’s harder for the body to cool itself. And it’s not just the heat but also the humidity that takes its toll. Our bodies cool primarily when sweat evaporates off the skin. But as humidity rises, this doesn’t happen as efficiently, potentially causing core temperature to rise, which in turn increases the risk of heat related ailments such as heat exhaustion and heat stroke.

Here are some tips for exercising in the heat. The first three may help lower your core body temperature before you work out (called precooling), so you can exercise longer and better in the heat. They can also be done during exercise to beat the rate of heat gain and after exercise to help you cool down.

Drink cold or icy beverages before exercising to precool ‘internally’. Though beverages around 5°C are generally recommended, consuming an icy drink (a slurry) has more of a cooling effect than cold water alone. Cold beverages (though not too cold) also tend to be more palatable, so you’re likely to drink more – which helps replace sweat losses. But be aware that large amounts of icy fluids can cause abdominal discomfort while exercising, and rapid consumption of them can lead to ‘brain freeze’ headaches – so find a temperature that works for you. To make an ice-slurry, mix 70% crushed ice with 30% water. If you want to sip very cold fluids during your workout, freeze bottled water or a sports drink ahead of time to take with you.