Exercising in the Heat

As we all prepare to get out there in our swimmers during those summer months, most of us try to shed those extra kilos we have accumulated during the cooler months.

As we exercise during the warmer weather we need to remember some basic principles to prevent increases in body temperature so that we do not push ourselves into the dangers of heat exhaustion.

If our core temperature rises too high weakness, headache, dizziness, nausea and occasionally mild confusion may result.  There may be a mild reduction in blood pressure and elevation of heart rate.

The following guidelines should be followed:

  1. Perform adequate conditioning, the person must have done appropriate training for the desired level of activity intended,


  1. Avoid training at the hottest time of day.  Early morning or late evening is the best time to train,


  1. Wear appropriate clothing – loose fitting light coloured clothing is best,


  1. Drink plenty of fluids before and during exercise.  It is recommended 500ml of fluid be drunk in the ½ hour prior to exercise in the heat.  150 – 200ml should be consumed every 15 minutes in hot conditions.


Alternatively, join an air conditioned gym where you can work out in comfort, but always remember the fluid intake.

By Melanie Roberts

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