Exercising in the summer requires caution because the body’s temperature may rise too high abruptly, leading to heat stroke, which can be life-threatening. Proper preparation for exercise is therefore important.
What is heat stroke?
Heat stroke (Heat Stroke) or sunstroke is a condition in which the body cannot adapt to heat in time, causing the core body temperature to rise rapidly (often more than 40 degrees Celsius) together with abnormalities of the nervous system such as confusion, drowsiness, headache, dizziness, delirium, or loss of consciousness; it may lead to severe shock and death if not treated promptly.
What is exercise-induced heat stroke?
Exercise-induced heat stroke is a type of Exertional Heat Stroke (EHS) that occurs from strenuous exercise in hot weather, causing central nervous system dysfunction. Body temperature rises during exercise and cannot be reduced quickly enough leading to inflammation of organs in various systems and a blood-clotting disorder. Severity varies depending on age, sex, underlying disease, and each individual’s physique.
Warning signs of heat stroke
Before heat stroke occurs, there are warning signs you can observe:
- Body becomes increasingly hot
- Little sweating, abnormally decreasing sweating, or no sweating
- Palpitations; very fast but weak heartbeat
- Dizziness, blurred vision, confusion, headache
How to play football in summer and stay away from heat stroke
Playing football in summer may lead to dehydration, slower running, or shorter distance. Football players should therefore drink enough water, sip regularly, and do not wait until you feel thirsty, and prepare an electrolyte drink to prevent dehydration. Choose a drink containing sodium along with plain water in an appropriate proportion to replace sweat loss and prevent dehydration or low sodium. Also wear light-colored clothing that wicks moisture well, avoid the hottest sunlight of the day, apply sunscreen, take breaks between play or training, and use a cool towel or mineral-water spray to help refresh.
How to run in summer and stay away from heat stroke
When running outdoors, the body loses an especially large amount of sweat and electrolytes, so you should drink water before running and sip during the run to stay refreshed. If running for hours, prepare a non-concentrated electrolyte drink to sip to prevent the body from being unable to dissipate heat in time. In addition, wear clothing that ventilates well to help sweat evaporate quickly. If you feel your heart pounding much more than usual, gradually slow down to adjust your heart rate. Do not force yourself to keep running, and use all types of sun-protective gear to protect your body from sunlight as much as possible.
How to cycle without getting heat stroke
Cycling during summer may cause heat stress (Heat Stress) because the body is exposed to direct sunlight and uses a lot of effort. This raises body temperature dangerously and may exceed 40 degrees Celsius if the body cannot dissipate heat in time, leading to heat stroke. Therefore, cyclists must carry drinking water and should not force themselves to cycle too fast, especially when climbing mountains, which requires even more caution. Choose breathable clothing, take periodic rest breaks to release heat, sip water continuously, and prepare electrolytes to sip along the way. If competing, train in advance to acclimatize to the weather before race day.
How to exercise in summer to prevent heat stroke
- Assess yourself especially children, older adults, and people who are overweight; they should not exercise too intensely or for too long.
- Train for outdoor exercise for 30 minutes per day for 1 – 2 weeks to help the body acclimatize.
- Wear light-colored clothes that dissipate heat well Do not wear a sweat suit/weight-cutting shirt or jeans because they may not dissipate heat in time.
- Drink enough water before, during, and after exercise; focus on frequent sips; it should be cool water at an appropriate temperature.
- Apply sunscreen and wear effective sunglasses to protect the body from UV damage.
- Avoid outdoor exercise during 11:00 – 15:00 and periods when you feel extremely hot.
- Use a cool towel to dab the face neck arms legs behind the knees armpits before and during exercise when feeling hot.
- Avoid alcohol before or during exercise.
- Monitor yourself while exercising outdoors If your body becomes increasingly hot, you stop sweating, or you feel blurred, you may be at risk of heat stroke.
How are heat stroke and heat exhaustion different?
Exercising under the sun in summer continuously for a long time can lead to heat stroke. However, many people wonder about heat exhaustion versus heat stroke. The difference is: With heat exhaustion, symptoms include sweating, fatigue, extreme thirst, low blood pressure, nausea, vomiting, and dizziness. With heat stroke, the body becomes increasingly very hot, but sweating is minimal, the heart beats fast but weak, and it may progress to shock and death. If symptoms occur, seek help immediately.
What to do when heat stroke occurs
If heat stroke occurs, use the principle of “Cool First, Transport Second” (if possible). Start lowering body temperature immediately at the scene, then rush the person to the hospital without delaying treatment, following these initial recommendations:
- Move into the shade as quickly as possible; clear the area to make it open and well-ventilated.
- Have the patient lie flat with feet elevated above the heart.
- Apply cold water compresses to the face, joint folds, and groin to reduce body heat as quickly as possible.
- Take the patient to the hospital immediately.
If the patient is unconscious, call 1669 or 1724 and perform CPR until the emergency medical team arrives.
A hospital specializing in the care and treatment of exercise- and sports-related injuries
Bangkok Hospital Sports and Exercise Medicine Institute or BASEM is ready to care for and treat all exercise- and sports-related injuries to international standards, with specialist physicians and multidisciplinary sports medicine experts to help you get fit and strong again.
Physician specializing in the care and treatment of sports injuries
Dr.Pichet Yiemsiri Rehabilitation medicine specialist, Sports and Exercise Medicine Institute (BASEM) Bangkok Hospital
You can click here to make an appointment yourself.
