Personal Trainer Warns of Heat-Related Exercise Sickness Risks Amidst Heat-Health Alert

A heat-health alert has been issued for most parts of England as temperatures are set to sore to 32C by midweek.

If you’re planning on fitting in a workout in the heat, Ray Gabriel-Anyassor (Personal Trainer at Fitness First Bishopsgate) has warned about the heat-related exercise sickness signs to look out for and has given tips on how to avoid them:

“While it’s important to keep your body active for a number of reasons, working out in hot temperatures could cause heat-related exercise sickness. Some of the signs to look out for are:

• “Heat cramps — These are the least severe out of the three different sicknesses that a person can get when their body is too hot. Heat cramps are painful, involuntary muscle spasms that occur during heavy exercise, typically in a hot environment. Due to fatigue in the muscles, your calves, thighs and shoulders are the most at risk from suffering from heat cramps.   

• Heat exhaustion — Heat exhaustion can occur after you’ve been exposed to high temperatures and often goes hand in hand with dehydration. Some of the main signs of heat exhaustion that you should watch out for include: Excessive thirst, Weakness, Headaches, Loss of consciousness, Nausea and vomiting, Muscle cramps, Dizziness.

• Heatstroke — The most serious form of heat injury, heatstroke can occur if your body temperature rises above 40°C. Heatstroke must be treated quickly as it can rapidly damage your brain, heart, kidneys and muscles. The longer treatment is delayed, the bigger the increase in the risk of serious complications or death.”
  

“When you’re working out, you can lose a lot of fluid, so to prevent any form of heat-related exercise sickness, it’s important to make sure that you’re properly hydrated pre and post-workout. Here are some tips on how to stay properly hydrated:”

• “Drink water before, during, and after exercise: Start hydrating well before your workout by drinking 500-600 ml of water 1-2 hours before exercising. During your workout, sip water regularly, aiming for 200-300 ml every 10-20 minutes. Afterward, continue drinking water to replenish fluids lost during exercise.

• Wear lightweight, breathable, moisture-wicking clothing that allows sweat to evaporate and helps keep you cool. Consider wearing a hat or visor to protect your head and face from direct sunlight.

• Pay attention to symptoms of dehydration, such as excessive thirst, dry mouth, dizziness and fatigue. If you experience any of these signs, take a break, hydrate, and consider stopping the workout if necessary.”