In mountainous areas, heat and sun are strange hazards, but it is worth correcting some of the myths about exercise during hot seasons.
High temperatures and the fiery sun bring certain risks. Heat exhaustion and the dangerous heat stroke can hit with alarming swiftness, especially if on is not accustomed to it.
Perhaps because of limited awareness of the giant morning star, people’s knowledge of the risks brought by hot weather is wrong most of the time. Here are some famous myths, as well as corresponding techniques to cherish the heat and enjoy sun safely.
Myth number 1: The sun can’t harm me
‘Mad dogs and Englishmen go out in the midday sun,’ as the song goes. Some people are known to be bad at coping with the sun’s heat. Occasionally, we forget that the sun is still a giant ball, UV factory, and nuclear fire.
Some basic tips: A waterproof sunscreen is recommended, as it won’t wear off after five minutes of sweating. However, it has to be reapplied after enough perspiration. A gat with a wide brim will shade the face and shoulders. For other clothes, loose and light garments like zip-off trousers and button-down shirts will do the trick.
In the long days of summer, early starts and late finishes can be a pleasure, and an opportunity to simply experience the peace and comfort of the hills. Resting in shade during the warmth of the day can grant a glimpse of rare wildlife.
Myth number 2: I must drink even when I’m not thirsty
It is a commonly held wisdom among sports and fitness enthusiasts that the feeling of thirst is indicative that the person is already suffering from dehydration. Thus, it is reasoned that the best preventive measure is to take constant sips during any extended exertion. However, recent findings and physiologists claims indicate that there is also a consequence in drinking too much.
Hydration levels are different for each person, and the best and wisest approach is simple: Drink when thirsty.
However,it is easy to underestimate the amount needed during hot weather. Thus, it is also good to take in slightly more water that needed. On the average, it takes three litres to quench a day’s worth of hiking among the hills.
Myth number 3: Only water can keep me hydrated
Water is not the only liquid that can quench the thirsty hiker. In hot weather, low fat or semi-skimmed milk can be a good rehydration alternative. It may run contrary to initial impressions, which indicates that a dairy product may not be anyone’s idea of a refreshing beverage on a hot summer hike.
However, dehydration does not only mean that the body loses water. The salt and mineral components of milk can be an effective way to replenish the body’s electrolytes, which the body loses through sweating. It brings back the balance to the body’s system, and enables it to compensate with the imbalance of the water loss or salt and mineral buildup, and vice versa.
Too much water and not enough electrolytes can be detrimental as well. Electrolytes can be replenished through taking in some snacks such as a packet of peanuts. Sports drinks are especially developed to combat thirst during long hours of exercise and can be too much for a simple hike, but they can be really useful at the onset of heat exhaustion.
Myth number 4: Heat exhaustion is just another name for heat stroke
Heat exhaustion and heat stroke are both heat-related maladies, but one is much more critical than the other.
Heat exhaustion is caused by dehydration and the extreme lack of electrolytes. Although it is not life-threatening, it can be a prelude to heat stroke, which is a lot more serious. A few hours under the sun doing strenuous work can cause heat exhaustion. Symptoms of which include profuse sweating, rapid breathing, rapid but weak pulse, light-headedness, nausea, lethargy, as well as heat cramps, which are characterised by sharp pains in the abdomen, arm, and calf areas.
The best way to mitigate the beginnings of heat exhaustion is to slow down and seek shade. Doubling up on water and electrolytes is important, as well as adjusting one’s pace as soon as one takes up with the hike again.
On the other hand, heat stroke is serious, and can even be fatal, when the body heat accumulates and the body is unable to shed it fast enough. Body temperatures can rise to dangerous levels, causing the brain and internal functions to fail. It is a life-threatening emergency that can kill within 30 minutes when no action is taken.
Heat stroke symptoms include temperatures of 40 degrees Centigrade, a rapid pulse, rapid breathing, and muscle cramps. Sudden absence can also be a serious sign.
Myth number 5: I’ll know when I am having heat stroke
Heat stroke can render the victim confused or insensible, contrary to wishful belief. Persons suffering from heat stroke may not be able to think clearly or behave rationally, so it is the responsibility of companions to take the appropriate action during this emergency.
A person succumbing to heat stroke may start to become irritable or restless. The first thing to do is seek professional medical attention as soon as possible. Meanwhile, the victim must be moved to a cooler location and given lots of fluids. Water is still the best refreshment. Cooling the skin using wet cloths can also help.
Myth number 6: Plunging into the water is better than stepping in slowly
A dip in a nice, cool swimming hole is the perfect end to a sweltering day under the sun. However, a quick dive into the water might not be the best approach. The sudden change in temperature shut the body down temporarily.
It is best to ease into the coolness, and stay in the shallow parts, especially in deep, cold bodies of water. This is to avoid untoward incident, and make the most of a good day under the sun.
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