How Dangerous Is A Heatwave | 10 Signs Of Dehydration

WARNING!!!  DO NOT LEAVE YOUR CHILDREN OR PETS IN CARS, CONSERVATORIES OR ANY OTHER PLACE THAT MAGNIFIES THE TEMPERATURE, IF YOU DO THEN IT COULD BE FATAL!!!

JUST HOW DANGEROUS IS A HEATWAVE?

Well the summer is well and truly here and the temperature keeps rising, we all love a bit of sunshine and we all need some good old vitamin D, but we need to be sensible about it and extremely cautious during a heatwave.

Did you know that more people lose their lives due to Heatwaves than they do from all other weather extremes combined, such as Hurricanes, Earthquakes, Tornadoes and Floods.

WHO IS MOST AT RISK?

Everyone is at risk, but some people are at a higher risk than others and need to take extra care and precaution, people who are more vulnerable include but not limited to:

The elderly, the young, people who have to take certain medications that can make their skin more sensitive to UV exposure, also medications that interfere with body temperature and sweating, people who suffer from breathing conditions.

Cardiovascular disease, heart disease, diabetes, hyperthyroidism, Parkinson’s disease, people with mobility problems, people who abuse themselves with drugs and alcohol, people with mental health problems, people working in hot conditions either outside in the sun such as labourers, or inside such as in restaurant kitchens.

Also, when people are suffering from diarrhoea or vomiting, then the risk increases due to the extreme loss of fluid.

Dehydration occurs when your body loses more water than it is taking in.

Woman stood next to her bike drinking a bottle of water

“There’s no doubt that dehydration can bring on all kinds of complications, including kidney failure, coma and even death.”

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       10 WARNING SIGNS OF DEHYDRATION

  1. Feeling Thirsty
  2. Dry Mouth/Lips/Eyes
  3. Feeling Tired/Fatigued
  4. Headaches
  5. Feeling Faint/Lightheaded/Dizzy
  6. Muscle Cramps
  7. Feeling Weak
  8. Constipation
  9. Darker Urine
  10. Infrequent Urinating

"When it comes to your training then you best be prepared, as negligence could be Fatal."

MY TOP 15 TIPS FOR TRAINING IN HOT WEATHER

  1. Hydrate as soon as you wake up in the morning to get ahead of the game.
  2. Increase Your Water Intake (drinking steadily and more frequently throughout the day). Normal intake is 6-8 glasses per day, but increase to 10-12, maybe more for people who are exercising.
  3. Wear appropriate breathable clothing.
  4. Drink a decent sports drink which contain electrolytes, these provide potassium, calcium, magnesium and sodium and will give you an energy boost, but stay away from ones that are just loaded with excess sugar.
  5. Increase rest between sets.
  6. Have smaller more frequent meals throughout the day, this helps to maintain stable blood sugar levels.
  7. Decrease your warm up time.
  8. Train either earlier in the day, or in the evening, avoiding the hottest parts of the day.
  9. Avoid caffeine and alcohol, these act as diuretics and speed up the dehydration process.
  10. Take a nice cool shower after working out.
  11. Eat fruit, vegetables and salad which are rich in water content, such as: Cucumbers have the highest water content of all foods at a whopping 96% water. Also, Apples, Oranges, Grapefruit, Strawberries, Broccoli, Spinach, Tomatoes, Watermelon, Peaches, Lettuce, Bell Peppers and cabbage. These foods are also packed with vital minerals and vitamins.
  12. Always use sunscreen when training outdoors, protect yourselves from the harmful UVA/UVB rays and train in the shade if possible.
  13. Wear sunglasses and a cap
  14. If you insist on running a long distance then why not find a route that you can do in laps, in order to have scheduled water breaks.
  15. Don’t train alone or without other people to hand.
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CONCLUSION

To round this up the bottom line is, if you still want to train regardless of the hot weather, then please use good common sense and the guidelines I have outlined here, to help keep you hydrated, protected and safe.

IMPORTANT: PLEASE LOOK OUT FOR OTHERS AS WELL AS YOURSELVES. SOME PEOPLE AND ANIMALS ARE NOT ABLE TO HELP THEMSELVES AND ARE INEVITABLY MORE VULNERABLE.

signed by Keith