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Exercising In The Heat: 5 tips to help you keep your cool!

On a hot day we may feel like we’re melting, but did you know that our internal temperature (or core temperature) only changes by a few degrees. Our normal body temperature at rest is maintained between 36 and 38 degrees Celsius. Our core temperature is extremely important as the processes that occur in our cells need it to be very constant in order to keep the body alive. In fact, you will require medical intervention if it drops below 34.4 degrees, or above 41 degrees.

Sources of heat
Apart from the obvious source of heat: the environment, the body also has another major contributor: metabolic processes. Anything that increases energy production, the release of hormones, or basal metabolic rate, also increases heat production.

Body temperature whilst exercising
Body temperature reflects the balance between heat production and heat loss. As we exercise we increase our body temperature and for us to be able to continue we must be able to release the excess heat.

This is done using the circulatory system. The heat is carried by the blood, to the skin. It is then released into the external environment.

The release of heat is completed by any of 4 mechanisms:

Conduction: the heat is transferred through contact with another object. This object must have a lower temperature. The body loses only small amounts of heat due to this process.

Convection: the heat is transferred by the motion of a gas or liquid (eg, air across the skin when running, or water across the skin when swimming). As these air or water molecules come into contact with the body, heat is released to them, they move on, and are replaced by cooler molecules.

Radiation: the heat is transferred from one object to another without contact. This can result in heat loss or heat gain, depending on the environmental conditions

Evaporation: heat is transferred through the evaporation of bodily fluids when brought into contact with the external environment (eg, sweat evaporating off the skin, and to a lesser extent our breathe as we exhale). This is usually the most important form of heat loss during exercise. In this process the heat is transferred from the body, to water on the surface of the skin (sweat). When the sweat reaches a certain temperature it is converted to a gas and the heat is released into the environment.

What does all this mean to the average exerciser?
The human body’s automatic temperature controls work very well, but you’ll perform much better if you follow these guidelines:

Expose as much of the skin as possible to the open air. This will not only allow the sweat on your skin to evaporate, but it will also allow some heat loss via convection.

If you are not able to expose much skin (eg, sports uniform), then take frequent water breaks.

Wear cotton clothing whenever possible.

In extremely hot weather, take frequent rest periods.

If you do not regularly exercise in hot conditions, take time to acclimatize before participating in high intensity exercise.

Ray Kelly has a degree in Exercise Science and 15 years experience as a Lecturer and Fitness Trainer. Acheiving your goals can be easy if you follow his simple format. Sign up today for his free 7 Day Weight Loss Course at: Heart Disease, Diabetes, and Weight Loss Tips

Scientific Testing for Thermoregulation

If you are looking to test the effect of exercise on body temperature, you should also monitor environmental conditions. All of the following measures should be used:

Dry-Bulb-Temperature (DBT): using a regular thermometer.

Wet-Bulb-Temperature (WBT): this is taken using a modified regular thermometer to indicate relative humidity or water vapour pressure, and provides an index of the ability to sweat. WBT is usually less than DBT because of heat lost to evaporation. High wet bulb temperatures usually indicate high humidity when there is a greater danger of heat stress, and exercisers should take the precaution of protective clothing when the WBT is above 20 degrees Celsius.

Wt-Bulb-Globe-Temperature (WBGT): this is an index developed by the U.S. Marine Corp as a safety guide for heat stress. If thw WBGT reaches 23 degrees Celsius, the testing should be stopped.

Relative Humidity: measured as a percentage by lab apparatus. This is more important than environmental temperature because if humidity is high then the air is already saturated and the body can lose less heat.