Exercising In Hot Weather

 Sooner or later, you may need to exercise in hot conditions.   This can be difficult—especially if you’re not used to it.  However, if you want to maintain a regular exercise routine, it may be something that you simply cannot avoid.  Therefore, it’s important for you to learn how to play it safe when hot weather strikes.

You should be aware of the fact that your internal temperature, or core temperature, changes only a few degrees, even when it’s steaming outside.  In fact, if your internal temperature should drop below 34.4 degrees Celsius, you would need medical attention.  

 Your body temperature reflects the balance between heat production and heat loss.  As you exercise, your body temperature will naturally rise.  Therefore, it is important for you to be able to release excess heat.  The heat escapes by means of the circulatory system, which releases it to the external environment.   Still, you may be surprised to learn just how heat is released from your body.

 

Four Means of Heat Release
 There are four primary means of heat release:

 

Conduction, where the heat is transferred through contact with another object, which has a lower temperature.  Only small amounts of heat are lost through this process.  

Convection, where the heat is transferred by the motion of a gas or liquid.  For instance, air moves across the skin while you’re running and water moves across your skin when you’re swimming.

Radiation, where the heat is transferred from one object to another without contact.  Depending on the environmental conditions, this can result in either heat loss or heat gain.

Evaporation, where heat is transferred through the evaporation of bodily fluids when brought into contact with the external environment.  For instance, perspiration may evaporate off the skin.  This is the most important form of heat loss during exercise.

 

 

 

Taking these factors into consideration, you should follow the following guidelines when exercising:

1. Expose as much of your skin as possible to the open air.
2. If you can’t expose much skin, be sure to take frequent water breaks.
3. Whenever possible, wear cotton clothing, which will be more comfortable when your exercise routine heats up.
4. Rest frequently during exercise routines, especially in particularly hot weather.
5. If you’re not used to exercising in hot conditions, take the time to become accustomed to your surroundings before engaging in high-intensity exercise.