We are in the midst of another beautiful long hot Perth summer and exercising in the heat can present a challenge in itself. As a fitness trainer the last thing I want to occur is for one of my clients to suffer from heat exhaustion.
Heat illness, which can present as either heat exhaustion or heat stroke can occur when a person exercises vigorously in hot conditions. It can also present with prolonged exposure to hot weather, even if the activity is being done at a low intensity. In cooler weather heat illness can still occur if the person is exercising at a high intensity.
Symptoms of heat illness include such things as feeling light headed, dizziness, nausea, loss of coordination, confusion, collapse, cessation of sweating or an obvious change to skin colour (usually pale).
Factors that can increase the risk of heat illness include ;
• Age – junior participants are at a higher risk
• Prior history of heat illness
• Intensity level of exercise
• Exercise environment
• Dehydration
• Prolonged exposure to hot conditions
• Existing or recent illness or medical conditions
• Exposure to radiant heat from surfaces such as black asphalt or concrete
So what can we do to minimise the risk of heat illness? Where possible schedule your exercise sessions in the early morning or evening to avoid the extreme temperatures during the middle of the day. If that’s not possible and the temperature is extreme consider cancelling your session or reducing the length and/or intensity of your session. Ensure adequate hydration prior to and during exercise and seek shade where possible. Participants should be encouraged to wear light, loose clothing, wear a hat and sunglasses and apply sunscreen before and during the session if required.
If despite all your best efforts, a participant still falls victim to heat illness the following steps will aid in recovery. Immediately lie the person down and loosen or remove any excess clothing. Attempt to reduce their body temperature by fanning or applying ice packs (in particular to the groin and armpit areas) and give them cool water to drink. If required seek medical assistance as soon as possible.
Heat illness, which can present as either heat exhaustion or heat stroke can occur when a person exercises vigorously in hot conditions. It can also present with prolonged exposure to hot weather, even if the activity is being done at a low intensity. In cooler weather heat illness can still occur if the person is exercising at a high intensity.
Factors that can increase the risk of heat illness include ;
• Age – junior participants are at a higher risk
• Prior history of heat illness
• Intensity level of exercise
• Exercise environment
• Dehydration
• Prolonged exposure to hot conditions
• Existing or recent illness or medical conditions
• Exposure to radiant heat from surfaces such as black asphalt or concrete
So what can we do to minimise the risk of heat illness? Where possible schedule your exercise sessions in the early morning or evening to avoid the extreme temperatures during the middle of the day. If that’s not possible and the temperature is extreme consider cancelling your session or reducing the length and/or intensity of your session. Ensure adequate hydration prior to and during exercise and seek shade where possible. Participants should be encouraged to wear light, loose clothing, wear a hat and sunglasses and apply sunscreen before and during the session if required.
If despite all your best efforts, a participant still falls victim to heat illness the following steps will aid in recovery. Immediately lie the person down and loosen or remove any excess clothing. Attempt to reduce their body temperature by fanning or applying ice packs (in particular to the groin and armpit areas) and give them cool water to drink. If required seek medical assistance as soon as possible.
Consistently focusing on your lifestyle improving efforts will help keep you out of danger in the hot summer months. To check your lifestyle's health go here.
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