Ways to avoid heat-related dangers during summer training

What is heat exhaustion?                                  

There is a particular ambient temperature that our body can tolerate and manage. When the body temperature goes off the range, the risk of having anomalies develop. Heat exhaustion is a condition that might develop due to persistent exposure to heat during the scorching summer heat. The symptoms include heavy sweating, rapid pulse fatigue, dizziness, muscle cramps, nausea and headache accompanied by low blood pressure and faintness. Due to overheating of the body this can give mild heat cramps and even severe heatstrokes. A strenuous physical activity accompanied by high humidity and temperature leads to life-threatening Conditions. A range of measures has to be taken during the training camps to avoid such conditions.


The first step is to re-hydrate your body frequently before you feel thirsty. This will keep out the risk of getting short of electrolytes and fluid count in your body. The monitoring of temperature and humidity in the training areas must be checked to avoid any complications. Cut off on alcohols and large amounts of drinks high in caffeine or sugar, this puts you at more risk of having a stroke. Avoid overdressing and opt for a comfortable loose dress to allow sweat flow and natural cooling. Always prefer the wee hours of the morning or late night practices to avoid the midday heat. Head into a shoddy area, maybe a forest instead of the area with direct sun penetration. Use a cap or a cool wet towel to keep your head as cool as possible.

How to hydrate

Sports drinks or re-hydration tablets or water added to salt will go good when you are under an endurance based session. To maintain your electrolytes make sure to add more of sodium or salt to your drinks and diet so that you do not loose upon your sodium levels that could probably be life-threatening. If the salt level goes low your body will swell making you feel tired and fatigued. Drink 750 ml an hour of sports drink or re-hydration drink to keep your body hydrated. If you are going for a 21 km long run, do not target to complete the entire run in a single go. Keep laps between each run of 7 km. If you are on water-based training like swimming remember that you even sweat during swimming. Always have a bottle of water with you while swimming to re-hydrate yourself.


Prefer cotton clothing than synthetics that will cause more cooling. After being outdoors for a while spray some water to your face for a quick refreshment. Keep your skin protected by UV protection creams or lotions that block the sun rays. Take frequent baths in cool showers. Instead of hot foods go for snacks with cold fruits high on the water and low-fat dairy products. Avoid activities in direct sunlight.

Heat stress occurs when the body is unable to dissipate the heat accumulated as a result of physical activity in the form of sweat; this stress condition produces heat strokes. If a person is suspected to be affected by such stress, then first take him to a cool place and try to lower the body temperature by cold compress or fan monitor the breath and vital signals.

Summer stress is common in Asian countries like India which aligns at the tropics. A number of deaths happen due to heat-related stresses and symptoms. A proper health care major should be followed to keep away such stress. Summer training is very tedious and demands high energy and exercise. To restore your energy add a handful of electrolytic diets and fruits to your breakfast. Make sure you sip some water every 15 minutes. Always remain handy to spray bottle water. Prefer less red meat and non-vegetarian food to stop heating up of your body. Follow the instructor, and abide by the guidelines to remain safe during a summer training session.


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