Come March and the temperature starts rising. Summer is with us, bringing along the stifling heat, sweaty body & the overwhelming fatigue. Unpleasant, no doubt but one has to live with it. Its holiday time for school kids but the working and sporting professionals have to continue their work as usual. Of course, there is the intrusion of an unwelcome guest -dehydration.
Summers are tough to cope with. Beside the dehydration and fatigue, it can affect your cardiac, digestive, nervous and endocrine systems. Increased heat and humidity can raise the body temperature and reduce the muscle endurance. Sporting professionals lose between 2% - 8% of the body weight during high-intensity exercise. The heat cramps can majorly impact their form and lead to injuries.
For some, the increased body temperature can cause sudden headache, fatigue, dizziness and even loss of consciousness. One of the major causes is dehydration. As advised by I. Felix Physiotherapist, “It is important to make sure that you don’t spend long hours outdoors, during peak summers.” If the situation is quite demanding, then take frequent breaks and resume work.
Sporting individuals, people who work out regularly and ones involved in outdoor activities, can drink coconut water, buttermilk, infused waters for staying hydrated throughout the day. Drink plenty of water before and after exercising or any outdoor activity. Our body loses about 2.5 litres of water every day just through respiration, perspiration and excretion; the levels drastically increase during summers. Given this scenario, athletes and people who regularly work out need significantly higher amounts of water. It is important to drink about a plenty of water much before working out to keep the muscles hydrated. After the workout, it is essential to drink half litre water to facilitate regeneration. Remember, while exercising, the body loses minerals like sodium, potassium and magnesium, which safeguard the body against cramps, nausea and stiff muscles. Unsweetened fruit juices help restore the lost minerals quickly.
One must remember, Thirst is not the immediate indicator of the loss of fluids from the body. By the time you actually feel thirsty, the body would already be a tad bit dehydrated! So, irrespective of your body asking for water, make it a point to drink 3-3.5 litres of fluids, especially during summers. While exercising, if you experience symptoms like dizziness, nausea, vomiting, headache, muscle cramps, exhaustion etc., stop exercising immediately. These are the classic symptoms of dehydration. So, by giving your body a break for a day or two, replenishing your muscles and then resuming exercising can prevent injuries to your bones and joints.
This summer, get ready to beat the heat. Prepare your body and constantly monitoring it to beat the heat is critical to saving yourself from the displeasures of summer.