The continuity with the habit of physical exercise is important in relation to our quality of life. Extreme temperatures can be a limiting factor and often risky for life itself. For this reason there are certain precautions that must be taken into account when exercising. By the Lic. in Kinesiology and Physiatry Nicolás Righelato.
The ideal is to avoid exercising at times when temperatures are extreme and where solar radiation is stronger and harmful to health. This would be between 11 am and 4 pm. To do so, take precautions, mainly hydrate yourself with at least half a liter of water. Also bring a container with cold water to drink during the activity. Wear light clothing and preferably with light colors and a cap or hat. At these times, also take into account that the activity is moderate since high intensity will increase the demand on our system (mainly cardiovascular and endocrine). Also, that the previous warm-ups (if any) are in short periods of time, five minutes would be fine. The duration of the exercise can be what is usually done, but avoid exceeding these times.
For someone to become dehydrated means that the person has lost a certain amount of water and that the body is below normal levels, an issue that would cause a condition that, if not addressed quickly, can be detrimental to health. The body under normal conditions loses between 500 cc and one liter of water through the skin and respiration. During exercise, this loss rises to a liter and a half or two, depending on factors such as intensity and ambient temperature.
Heat strokes are just as serious as dehydration. They are different tables, but both have a common variable, the increase in body temperature. In this case, what happens is a failure in the higher centers that deal with regulating body temperature.
Symptoms of heat stroke:
dehydration
Intense headache
Absence of sweating
congested face
Difficulty breathing
forceful pulsations
Dilated pupils
cramps
Fatigue (feeling tired)
Elevated body temperature, hot skin
seizures
Dizziness, vomiting, nausea
Alteration or loss of consciousness, fainting or drowsiness
So, taking care when exposed to high temperatures, such as proper hydration, will help to maintain the normal functioning of our body and consequently avoid heat stroke.
Helpful tips
Hydrate before exercise with at least half a liter of water and always have at least one more liter of water with you to drink during the activity.
Avoid exposure to the sun from 11 am to 4 pm
Wear light and light clothing, hat or cap
Perform short warm-up periods
If the activity is at unfavorable times, avoid exceeding the usual time
Be alert to any warning signs that you may perceive
If you find yourself in a complex situation, possibly a case of heat stroke, hydrate quickly with water or an isotonic drink and go to a hospital emergency room or contact the following contacts:
In Paraná, San Martin Hospital: 0343- 4 244 545
In Colon, San Benjamin Hospital: 03447-421 444
In Concepción del Uruguay, Hospital Delicia Concepción Masvernat: 0345- 425 1135
In Diamante, San José Hospital: 0343- 498 1300
NdR: Article published in the Educational Material of Icarus Centro de Salud & Longevidad, January 2023.