Is it OK to run in 30C? How to stay safe while exercising in the heatwave
As your body adapts you may find you sweat more, lose electrolytes faster and have a faster heart rate, but it should all balance out once you are used to the weather.
ARE you planning on going for a run this weekend?
Or opting for another form of exercise outside?
It might seem like a nice idea to get active when the weather is warm, but when we aren't used to such extreme heat it can be dangerous.
If you haven't noticed by now, Britain is experiencing a heatwave with the mercury tipping above 34C in several spots.
During the hot weather it's important to make sure you are looking after yourself by drinking plenty of water and wearing sunscreen to protect yourself from heat stroke and dehydration.
Exercise is no different.
"With the recent high temperatures in parts of the UK soaring above 3℃, people may find themselves questioning the safety of running in the heat," Hannah Moir wrote for
"But while running in the heat may be considered a risk to some people – such as children, the elderly and pregnant women – as long as precautions are taken, running in temperatures as high as 30-35 is fine."
Hannah, a lecturer in health and exercise prescription at Kingston University, has monitored people running in heat chambers to observe how our bodies cope in higher temperatures.
She noted, along with her colleague Chris Howe, that "with enough preparation, hydration and being sensible about how hard you run, it is possible to run safely in high temperatures".
"Running in the 30C heat does not come without its risks, it can very easily cause dehydration, overheating which can lead to muscle cramps, excessive sweating, headaches, nausea, tiredness and dizziness," Hannah said.
"Your performance may be impaired, and you may find you are not be able to run at the same pace or cover the same distance as you might having run in milder temperatures.
"Also, there can be serious health consequences to exercising in the heat, such as heat exhaustion and heat stroke.
"But these can be avoided if you listen to your body and take sensible precautions to avoid getting too hot such as drinking enough fluids to stay hydrated, avoiding running at the hottest times in the day (between 11am and 3pm), wearing light, breathable clothing, and by slowing down your normal pace, and consider acclimatising to the temperature (which can take up to 14 days)."
So, what if you're not used to the hot weather?
Can your body learn to adapt to a hotter climate?
The answer is, yes.
"The body works best when the core temperature is maintained at 37, so to help keep the body cool, the body starts to sweat, allowing the heat to evaporate," Hannah said.
"This sweating causes water loss from the blood and can lead to dehydration.
"To help with the sweating, blood vessels dilate to allow more blood to be diverted to the surface of the skin by enabling more heat loss as a way to reduce this rising temperature.
"This is why people go red and their blood vessels may be more visible in hotter conditions.
MORE HEATWAVE ADVICE
"The issue is that less blood is available to be delivered to the working muscles, which in turn, puts a strain on the body, especially the heart.
"As a result, sweating can lead to dehydration and so exercising in the heat may make you feel tired and unable to exercise as well as you usually can at cooler temperatures."
As your body adapts you may find you sweat more, lose electrolytes faster and have a faster heart rate, but it should all balance out once you are used to the weather.
"With preparation and common sense, you should be able to run safely in hot temperatures,"; Hannah added.
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