Environmental Effects: Exercise in the Heat

Effects of Exercise in the Heat

Heat stress refers to the strain and discomfort experienced during heat exposure. In conditions of high temperature and humidity, the body experiences difficulty in maintaining optimal temperature.
Heat acclimatization is the process by which the body adapts to heat stress. It usually requires one to two weeks and can enhance performance in hot conditions.
The body responds to heat through several mechanisms such as sweating, increased cardiac output, and dilation of blood vessels, also known as vasodilation.
Evaporative heat loss, primarily via sweating, is the body’s main mechanism for cooling. Increased sweat output during exercise in the heat can lead to dehydration if not properly managed.
Hydration is a key element in protecting against heat-related illnesses during physical activity. Consuming an adequate amount of fluids before, during, and after exercise can help maintain the body’s thermal balance.

High body temperature caused by exercising in the heat can reduce physical performance. It can lead to Early onset of fatigue, impaired mental functioning, and decreased endurance.
Exercise in the heat can also lead to an increase in perceived effort, making a given pace or workload feel harder than under cooler conditions.
Heat cramps, often due to an electrolyte imbalance related to heavy sweating, are a common condition in athletes exercising in the heat.
Heat can also lead to life-threatening conditions like heat stroke, where the body’s temperature regulation fails and body temperature rises to dangerous levels.

Prior acclimatization, ensuring appropriate hydration, and wearing suitable clothing are some of the strategies for safe and effective performance while exercising in the heat.
Introducing periods of active recovery or rest intervals during workouts can help the body with its heat dissipation efforts.
Consuming sports drinks with electrolytes can be beneficial to replace what is lost in sweat and maintain the electrolyte balance in the body.
Monitoring body signs and symptoms like heart rate, perceived effort, and heat discomfort can provide valuable feedback for adjusting a workout in the heat.
Heat stroke is a medical emergency. If symptoms like high body temperature, altered mental state or behaviour, alteration in sweating, nausea and vomiting occur, medical attention must be sought immediately.