Vinluan: Precautions when training in high temperature

Bobby Vinluan

TRAINING in conditions of hot, cold, weather or with the feeling of soreness in the body is not that bad.

However, precautions must be taken when exercising in such conditions. Exercising in the heat is one lovable thing, but there are certain precautions individuals must take note in these conditions.

First things first when exercising in the heat, while it is lovable to exercise under the sun, one must be aware of the “Temperature-humidity index” (THI), which is reported for outdoor conditions by the weather bureau through local weather reports on TV and radio or thru social media.

The THI also provides the best means of evaluating heat-stress danger or the "discomfort zone."

“Discomfort zone” in terms of temperature-humidity in the outdoors is when temperature rises above the given temperature-humidity index, whereby no sweat suits are required, overweight persons should reduce activity. Reduced speed and distance when running or limit to easy calisthenics and slow jogging, and be alert of heat distress. Swimming is preferred in these conditions.

When exercising in these conditions, one must know precautions like wearing as little clothing as possible, giving the body time to adapt to the heat, not exercising strenuously and not wearing rubber or plastic suits to induce excessive sweating.

Exercising during hot conditions also diminishes body salt through sweating and it is a necessity to replace it and can adequately be adjusted by adding salt intake in food or for extreme situations of prolonged perspiration, salt tablets can be available. Being physically fit also helps one to tolerate heat, but is not a substitute for heat adaption.

The only way to increase heat tolerance is to exercise regularly on warm days, provided it is important to be cautious. When heat and humidity are high, one has to cut down on exercise, and any other activities, or do more swimming as an alternative.