With summer in full swing, warmer days are the ultimate motivation to get outside and play.

But the summer heat can be problematic if you’re not careful, particularly as Australia’s bushfire season continues to spread haze across the city. ‘Hot weather and poor air quality are a recipe for severe illness unless people take simple precautions,’ Dr Broome from NSW Health.

Heat and Health

Exposure to high temperatures can put a lot of strain on the body and make it easy to become dehydrated or to experience overheating.

Normal human body temperature should be kept within a range of 36.1 – 37.8c to avoid heat illness

So it’s a good idea to prepare for the weather by checking the forecast ahead of time. Keep extended vigorous activity to a minimum and focus on lower intensity cardio or strengthening exercises.

Learn how to beat the heat with these 8 care tips.

  1. Time it! The time of day you exercise is important. Generally, catching the early morning cool is the best time for a workout. Avoid the hottest part of the day between 11am-4pm is best. Otherwise, exercising within this time is best kept indoors.
  2. Invest in some sweat-wicking clothes. Think lightweight, breathable, light-coloured clothing to help with the evaporation of sweat and reflection of heat. Choose light colours as opposed to dark; and avoid tight clothing.
  3. Sun protection. It’s important to protect your skin from sun damage and burns. Even on cloudy days, it’s important to apply and re-apply sunscreen throughout the day. Wearing a hat to keep the sun off your head and face is great too.
  4. Stay hydrated. Drink water all day, not just before or after your workout. This will prevent dizzy spells and headaches. Sip on water every 15 to 20 minutes. You’ll need to drink more if you’ve exercised.
  5. Keep electrolyte and salt intake up. Electrolytes are minerals in your body that have an electric charge. They help to regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue.
  6. Stay indoors. It may sound obvious, but working out indoors is your best bet. Make use of our studio membership and air-conditioning and keep yourself out of the heat.
  7. Listen to your body. Slow down your pace. It’s okay to take breaks. Stop immediately if you begin to feel nauseous, faint or dizzy.
  8. Get in touch with a professional. If you have pre-existing health conditions or are concerned that your current program may exacerbate symptoms, talk about it with us here at Leap or consult a health professional.

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