The normal human body temperature is 98.6 F. During vigorous activity, the body produces large amount of heat, which must be dissipated to keep the body temperature regulated. The body has several ways to dissipate heat. Conduction is the transfer of heat from a hot body to a cold body. Convection is the transfer of heat through the air or other medium. Fans and wind can facilitate heat loss by convection and help regulate temperature. The primary method of cooling is through evaporation of sweat. The chemical process involved in evaporation transfers heat from the body and reduces the body temperature. When conditions are humid, the effectiveness of evaporation is reduced since the air is already saturated with moisture. This why it is difficult to regulate body temperature when condition are both hot and humid.
Maximum sweat rates during physical activity in the heat can approach 1-2 liters per hour. If this fluid is not replaced, dehydration can occur. If dehydration is not corrected with water or other fluid-replacement drinks, it becomes increasingly more difficult for the body to maintain normal body temperatures. At some point, the rate of sweating decreases as the body begins to try to conserve its remaining water. It attempts to shunt blood to the skin to transfer excess heat directly to the environment, but this is less effective than evaporation, and various heat-related problems including heat stroke and hyper thermia can result.One way to monitor the amount of fluid loss is to monitor the color of your urine. The American College of Sports Medicine indicates that clear (almost colorless) urine produced in large volumes indicates that you are hydrated and ready for activity. Dark yellow urine produced in small volume is a good indicator of dehydration and need for fluid replacement.
Individuals with good fitness will respond better to activity in the heat than individuals with poor fitness. This is because the ability to sweat improves with training. With regular exposure to the heat, the body becomes conditioned to sweat earlier, to sweat more profusely, and to distribute sweat more effectively around the body. This process of acclimatization makes it easier for the body to maintain a safe body temperature.
TIPS TO PREVENT HEAT-RELATED PROBLEM
Stay cool
*Conduct warm-ups in the shade.
*Schedule frequent breaks.
*Break in the shade.
*Use fans for cooling.
*Take extra time-at least three hours-between-a-days practices.
*Wear light- colored, moisture-wicking, loose-fitting clothing.
*Increase recovery interval times between exercise bouts and intervals.
Stay hydrated
*Drink before you are thirsty (20 ounces two to three hours before exercise).
*Drink early (8 ounces every 15 minutes during exercise).
*Replace fluids 920 ounces for every pound lost).
*Lighter urine color is better.
*Incorporate sports drinks when possible.
Dr. Parth
Physiotherapist
9699321205
www.aayushman.in