Safety Tips for Exercising in Extreme Weather Conditions

If you are a fitness fanatic, there is no way you will stop exercising even during extreme hot or cold months of the year. While continuity is essential in maintaining the effectiveness of exercise; it is prudent to follow certain precautions while exercising during extreme weather conditions. After all, you don’t want your training sessions to end abruptly because of some unfortunate weather related ailment. 

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Risk of Exercising in Extreme Hot Conditions 

If you love exercising outdoors, you are at the risk of several heat-related ailments like heat exhaustion, dehydration and heat stroke; especially during the scorching summer months. To prevent a disaster, know how to recognize the early symptoms of such ailments and their prevention. 

Usually, the temperature of your body is controlled through sweating. Different factors like age, illness, alcohol, medical conditions, your activity levels or high humidity can influence the rate at which you sweat. When you exercise continuously under the hot sun for a prolonged period, you sweat excessively which leads to electrolytic imbalances and dehydration. 

How to Cope with the Situation 

When you exercise outdoors in hot conditions, it is absolutely essential to keep yourself properly hydrated. Always drink adequate amount of fluids and carry energy drinks while working out. Do remember that your body loses a lot of essential salts through sweating. This disturbs the electrolytic balance in your body which must be rectified by drinking energy drinks at regular intervals. 

Always wear light-coloured clothing made of materials that allow sweat to evaporate and keep you cool even if you are working out real hard. Always use a sunscreen lotion of high SPF to protect yourself against sunburn. 

Risk of Exercising in Extreme Cold Conditions 

The winter months too can be great for some intense outdoor workout. However, when exposed for a prolonged period to extreme cold, your body becomes susceptible to certain life-threatening conditions like hypothermia and frostbite. During the former condition, you will experience excessive shivering, have difficulty in speaking, become mentally confused and sluggish and have trouble in seeing things clearly. In extreme case, you can even become unconscious and the situation can turn fatal if you do not receive treatment on time. 

Frostbite is a less severe condition. Nevertheless, you will feel pain; numbness and a tingling sensation and your skin will turn shiny, white and hard. It will develop blisters and start peeling off! In case of severe frostbite (as can happen during prolonged exposure to extreme cold conditions) the part of your body that remains exposed may have to be amputated!  

How to Cope with the Situation 

To protect yourself against frostbite and hypothermia, always dress in layers before venturing out. Remember that a few layers of thin clothing can keep you warmer than one thick sweater. Layered clothing minimizes sweating, keeps your body comfortable and helps control shivering. Always cover your head and mouth while getting fit  outdoors during the winter months. Stay dry as much as possible and wear socks to protect your toes against frostbite. Drink adequate quantity of water and energy drinks and avoid alcohol.