Avoiding dehydration and overheating

Sport, along with a wide variety of exercise, is universally recognized as an effective way to keep in shape for most people, and a great start on the road to a healthy lifestyle. However, organized sports and individual activities can also sometimes have adverse effects on the dehydration and overheating.

Today I will share some prevention for you guys to avoid or prevent dehydration and overheating during sports or exercises.

1. Drink sufficient amount of water

Whatever sport you play, it is essential to maintain your fluid levels to avoid dehydration. If you become dehydrated you’ll not be able to regulate your body temperature as effectively, which means that you’ll risk overheating (hyperthermia). Dehydration will also adversely affect your performance, as your blood volume will be reduced and you’ll be less able to deliver oxygen to your working muscles.

2. Use sun protection

If you are outdoors, always remember to use adequate sun protection, including wearing a hat and using sunscreen, and try to avoid scheduling activities between 10am and 2 pm, the hottest part of the day.

3. Wear appropriate clothing

There is no benefit to exercising when you are dehydrated or have hyperthermia. So always wear appropriate clothing, which should be light and permits your sweat to evaporate freely. Sweat only cools you when it evaporates off your body.

4. Acclimatize to the conditions

Try to be acclimatized to the area and conditions where you participate in physical activities. This helps to ensure your body is equipped to handle the conditions. For example, you may be particularly vulnerable to the heat at the start of summer when you’re not used to it. Your body can adapt to exercising in warm conditions, making you more able to cope with the heat, but this takes a few weeks. One of the ways it does this is to get you to start sweating sooner. This means that even when you are fully acclimatized, it is important to drink enough to avoid dehydration.