Exercise safety Part 6

You can figure out whether you have drunk enough water by weighing yourself before and after exercise – the loss of one kilogram is equivalent to about one litre of lost fluid. Thirst is an obvious indication that you need to drink.

Exercise safety in hot weather

Exercising in hot weather puts additional strain on your body. Heat-related illnesses such as heatstroke and sunstroke occur when your body can't keep itself cool. Sweating isn't enough on its own to cool your body.

Symptoms of heat-related illness can include:

• Irritability
• General discomfort
• Weakness
• Headache
• Nausea
• Cramps.

Suggestions to avoid heat-related illnesses include:

• Drink plenty of water before, during and after exercise.
• Wear lightweight, light-coloured, loose-fitting clothes.
• Protect yourself from the sun with clothing such as long-sleeved tops, full-length trousers, a hat and sunglasses or an umbrella.
• Exercise in the cooler parts of the day – preferably before dawn or after sunset.
• Reduce your exercise intensity. Take frequent breaks and drink water or other fluids every 15 to 20 minutes, even if you don't feel thirsty. If you have clear, pale urine, you are probably drinking enough fluids.
• Don’t drink alcohol, tea or coffee before or after exercising, as these beverages promote fluid loss.
• If you have travelled to a hotter climate, remember that it may take about 10 days of exercising before you fully acclimatise.

Exercise safety in cold weather

In cold weather, muscles are more susceptible to injuries. Safety suggestions include:

• Wear appropriate warm clothing. Multiple layers of clothing trap more body heat than one bulky layer.
• Devote more time to warming up and stretching before exercising and make sure you do a thorough cool-down.
• Keep up your fluid intake, since cold weather prompts fluid loss.
• Don’t forget sun protection – it is possible to be sunburnt even in cold weather, especially at high altitudes or on clear days.