10 hours Ago By Pallavi Mehra
As temperatures soar across many parts of the country, health experts are issuing a strong warning: while physical activity is crucial for health, exercising during a heatwave without precautions can have dangerous consequences. The body’s natural cooling system is under immense strain during hot and humid conditions, making it far more difficult to maintain safe internal temperatures during a workout. “Exercising in hot and humid conditions increases the body’s core temperature, making it harder to cool down through sweat,” says Ashutosh Nimse, Associate Consultant, Sports Science and Rehabilitation, Kokilaben Dhirubhai Ambani Hospital, Mumbai.
“If not managed properly, this can lead to heat-related illnesses ranging from mild symptoms like dizziness to life-threatening conditions like heat stroke.” How Extreme Heat Affects the BodyUnder normal conditions, the body regulates temperature through sweating and increased blood flow to the skin. But in a heatwave, especially when humidity is high, this natural cooling process is impaired.
The body struggles to release heat efficiently, leading to a dangerous rise in core temperature. “Heat and humidity act like a trap,” says Dr Diksha Goyal, Consultant – Internal Medicine, Marengo Asia Hospitals, Gurugram. “When both are high, sweat doesn’t evaporate effectively, which means the body can’t cool itself.
This puts stress on your heart and increases the risk of heat-related illnesses.” Symptoms of overheating include heavy sweating, muscle cramps, nausea, dizziness, a fast heartbeat, confusion, and in severe cases, fainting or heatstroke. According to experts, once the temperature crosses 32 degrees C — especially with high humidity — the risk of heat illness rises significantly.
Who Is Most at Risk?While anyone can be affected, some individuals are more vulnerable to heat-related complications. Those with pre-existing conditions such as asthma, diabetes, or heart disease are at increased risk. “Older adults, children, and those not acclimatised to hot weather or intense exercise must be extra cautious,” says Dr Goyal.
Ashutosh Nimse adds, “Athletes, runners, and people playing outdoor sports like football and cricket for extended periods under the sun are particularly susceptible to dehydration and heat stress.” How to Stay Safe While Exercising in a Heatwave1. Time Your Workouts WiselyThe time of day can make all the difference.
Both experts recommend avoiding outdoor exercise between 11 am and 4 pm when the sun is strongest. “Early mornings before 8 am or evenings after 6 pm are ideal,” says Dr Goyal. “Temperatures are lower, and the body isn’t under as much thermal stress.
” 2. Hydration Is Key“Drink plenty of water before, during, and after your workout,” advises Nimse. “If your activity lasts longer than an hour or involves heavy sweating, supplement with electrolytes to replace lost minerals.
” Dehydration can creep in quickly during a heatwave. A minimum of 500ml of cool water per hour is advised, and more for longer or more intense workouts. 3.
Dress for the WeatherWearing the right clothes can help the body stay cool. Opt for light-coloured, breathable, and moisture-wicking fabrics. “Avoid dark or tight-fitting clothes that trap heat,” says Dr Goyal.
4. Acclimatisation Is The KeyAnother important measure is acclimatising to the heat gradually. Nimse explains, “Give your body time to adapt by slowly increasing your training intensity and duration over two to four weeks.
This builds tolerance to heat and helps prevent overheating.” Get Latest News Live on Times Now along with Breaking News and Top Headlines from Health and around the world..
