New Delhi:You might think that summer exercise is a good idea because you'll sweat a lot and work hard. But when it's hot, the body reacts in a way that goes beyond what is normal.
You might not realize that an intense training routine could become dangerous.
What exercise does to your body when it's hot
When you work out, your body gets hot on its own. To keep its body temperature stable, it starts to sweat and moves blood closer to the skin. This causes the body to lose fluids and minerals, which makes you feel tired, dizzy, and worn out.
Dr. Pooja Pillai, a consultant in internal medicine at Aster CMI Hospital, says, "As dehydration gets worse, the body has a harder time keeping its temperature stable, which can lead to headaches, muscle cramps, vomiting, and a faster heart rate."
When it gets dangerous
At some point it’s not just fatigue anymore. Continued dehydration can lead to heat exhaustion, a state where the body feels extremely weak. In more extreme cases it can develop into heatstroke, where the body temperature rises dangerously and can affect the brain and organs. “Once the sweating stops, you become confused or your temperature shoots up, that’s when it becomes life threatening,” warns Dr Pillai.
Warning signs people miss early
The problem is that early signs can feel very normal. Tiredness, heavy sweating, thirst and slight dizziness are easy to ignore. But these can be the first signs the body is struggling. Other symptoms include headaches, nausea, irritability, difficulty concentrating and an increased heart rate.
You shouldn't ignore these symptoms because they could lead to fainting or passing out.
Who needs to be extra careful?
Not everyone is equally likely to get heat exhaustion or heat stroke. People over 65, kids, people with heart problems, and people with diabetes are more likely to get heat strokes or exhaustion. People who are dehydrated, don't get enough exercise, or take certain drugs need to be careful about how they work out. Even athletes can get heat exhaustion and heat stroke if they work out hard in hot and humid weather.
What steps can someone take to stay safe while working out in the summer?
The goal here is not to stop exercising, but to get used to the situation. It's important to stay hydrated. Even if you're not thirsty, you should drink water often. Add drinks that help replace lost salts if you're sweating a lot. Wear clothes that are light and breathable, and take breaks when you need to. Dr. Pillai says, "Start slowly and gradually increase the intensity to help the body get used to the heat."
The problem isn't working out in the summer. Not listening to what your body is saying is. Because sometimes, pushing through a workout isn't being disciplined. You should pay attention to this warning sign.
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