By Anica Hattingh and Hannah Boxall
This week has been promised to be a scorcher! With temperatures set to reach 40 degrees in Stellenbosch and surrounding areas, athletes and fitness fanatics are strongly encouraged to exercise caution during their workouts.
Here are some of the most important things to remember as you prepare to exercise or train this week:
1. Hydration, electrolytes and macronutrients:
According to Mila Macgregor, a Third-year BSc (Human Life Sciences) student, exercising during extreme heat “causes your heart rate to spike”. Macgregor emphasises that vasodilation (the process in which arteries and veins expand to promote heat loss and stimulate sweat) causes immense water loss, leading to fainting spells.
That is why hydration is the key to beating the heat! It’s not only important to hydrate during your workout or training session, but also before and after. Sean Quin, Group Exercise Manager at Maties Gym, highlighted the added benefit of electrolytes, stating that electrolytes “ensure that your body maintains the chemical balances required to keep your organs functioning as optimally as possible”.
Additionally, Quin states that the adequate fuelling with macronutrients (carbohydrates, fats, and proteins) is just as important. Macronutrients ensure both sufficient energy availability, and prevent nausea and cramps.
Products such as Powerade and Rehidrat replenish the electrolytes, salts and minerals that have been lost during a workout.
2. Intensity during training:
Quin says, “In unfriendly weather conditions it is difficult to have a high exertion without it being followed by injury or illness.” That is why it is important to adjust the intensity as well as the length of your training during a heatwave.
Intensity adjustments are subjective and personal to each athlete and trainer. For some it might be training with lighter weights and for others it could be adding a few extra minutes to their resting periods.
As the heatwave persists this week, the most important goal is to stay safe while staying active. By following these guidelines, athletes can look forward to maintaining their routines without putting their health at risk. For those looking to escape the extreme heat, facilities such as Maties Gym offer a cool and comfortable environment where students can continue their workouts safely.
