Beat the heat: Upgrade your exercise programme

Think the heat is the perfect excuse to ditch your fitness regime? Think again. Active! lists three ways to make the most of the heat, this summer. Plus tips to modify your fitness regime

Beat the heat: Upgrade your exercise programme

Think the heat is the perfect excuse to ditch your fitness regime? Think again. Active! lists three ways to make the most of the heat, this summer. Plus tips to modify your fitness regime

Now that the summer months have finally arrived in all their sweltering glory, it's time to upgrade your fitness regimen. While exercising in the heat is safe for the most part, taking a few extra precautions will help prevent problems associated with excess heat and dehydration.

Fitness expert Vibha Shah explains, "Normally, your body cools off, as sweat evaporates from your skin. But when heat and humidity rise, that sweat can't evaporate as quickly. This combination of hot weather, high body temperature and exercise can prove to be dangerous."

Ways to beat the heat
Problem: Dehydration
Solution: Drink one cup of water every 15 minutes for an hour before any kind of physical activity. Repeat this immediately after your workout, to give your body the right amount of time to absorb and hydrate. Avoid aerated drinks and fried foods, which leach the body of water.

Problem: Heat stroke
Solution: This is the most serious of the lot and a patient will need immediate treatment and care. Once the patient is moved to a cool area, all heat-trapping clothing should be removed and the person must be well hydrated with energy drinks and water. Ice-packs on the head, neck and shoulders will also provide relief. Medical attention is a must.

Problem: Eye and skin damage
Solution: Something as simple as applying protective sunscreen and eyewear (UV preventing) will solve the problem.

5 tips to modify your routine
1. Listen to your body. According to fitness expert Rustom Warden, this is the most important factor in modifying your summer routine. If you notice any symptoms of heat illness stop your workout immediately because it's not a good idea to "push yourself" in extreme heat.

2. Take a dip. It's the best time of year to immerse yourself in water exercises. Water keeps the body cool and reduces the intensity of the workout. However staying hydrated is also key.

3. exercise earlier. Sun, humidity and pollution levels are most intense during the day, so you're at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning, before 9 am.

4. Wear 'wicking' fabrics. While cotton is comfortable, it doesn't wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibres, especially designed for exercise.

5. Seek shade. Parks and other tree-lined areas can help you stay cooler than direct sunlight, and enhance your over-all workout.