Dronfield Eye issue 211 July 2023

EYE on looking good, feeling good
Keep safe keeping fit in the sun
W
HETHER you are committed to a strenuous exercise
regime or you just enjoy a walk in the countryside,
with forecasts suggesting unprecedented heatwaves this
summer, make sure you are prepared for keeping fit in
sweltering temperatures.
For people who love workouts, the dangers of exercising in the
sun are often underestimated.
Your heart will be asked to work harder when you are working
out in the heat. This means you would need to expect a slower
running pace than before.
The experts say the pace you usually set will slow down by six
to ten seconds per km, for every five degrees increase in
temperature.
Though the heat effects will differ based on individuals, running
slower ensures your body will function more healthily under the
sun.
Many people tend to neglect the importance of applying
external methods to stay cool and healthy during workouts,
however, they could be very effective at protecting your body.
A cooling face spray can be used to cool the body. Products
such as an ice towel or cooling pads can also help your body
keep from overheating, which could lead to heat exhaustion and
heat stroke.
Exposing yourself to the sun during workouts may impose
dangers. Therefore take care of your skin health by applying a
sun cream with a sun protection factor over 30. If you are going
out for a swim in the heat, water resistant sun creams may be a
better choice for you.
It is important to know your body and pick the most suitable
exercising type when the temperature rises.
If you don’t want to miss exercising outdoors, switch running and
hiking to swimming or yoga. Reduce the tensity and duration of
your normal exercises too. Short sessions usually work better in
hot summer, putting less stress on your body than long, cardio
workouts.
If you still feel the need to exercise in the sun when it’s hot,
either do it earlier in the morning before sunrise or try it later in
the afternoon or after sunset. Avoid doing intense exercises
between 10am-4pm outside as it’s usually when the sun is at its
hottest.
You should always make sure to wear the most comfortable
clothes, no matter if they are tank tops or tight gym clothes.
Avoid clothes that might restrict your movement or trap your
body.
When there is a heatwave, you may find light-coloured and
loose-fitting clothes more comfortable as they allow air to flow
over and your sweat evaporates.
Hydration is really vital to our body no matter what time of
the year, but it’s even more important during summer
weather.
While many of us know the importance of drinking water after
an exercise to restore any fluid levels you've lost, you should
start drinking one or two hours before your workout too. This
reduces your risk of becoming dehydrated faster and prepares
your heart and body for your physical activity.
Eating water-rich food alaso helps with your body's hydration
level, such as watermelon, cucumber, lettuce, strawberries,
tomato or an ice lolly.
If you notice heat exhaustion symptoms such as dizziness,
nausea and weakness, or other heat-related illnesses, pause
immediately. It is unsafe to push against your limits, especially
during a heatwave.
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Website: www.hemperlanedental.co.uk
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