Pe & Health

P.E.
& HEALTH
Dehydration
This refers to excessive loss of water from the body, usually through perspiration or sweating,
urination, or evaporation.During participation in physical activities, the body regulates its temperature
depending on the intensity of the activity. More frequently during moderate to vigorous physical
acitivities, the body perspires or sweats and you get thirsty.
Sweating.
On a normal day, the body loses about 2.5 liters of water from the lungs and skin,
from urine and feces, and from perspiration. The body must replace this through proper
hydration. To offset fluid losses, it is suggested that 150 to 250ml of fluid should be taken
every 15 minutes.
Thirst.
Thirst is a sensation of dryness in the mouth and throat associated with a desire for
liquids. Maintaining water balance is an important consideration during exercise. Physical
activity results in increased heat production, and evaporation of sweat from the skin
allows the body to dissipate this heat and maintain a normal body temperature. The
amount of fluid lost as sweat varies according to factors such as the intensity and duration of
activity and the air temperature or humidity.
Most of the time, an individual waits for thirst to kick in before replenishing lost water.
However, it is advisable to replenish lost fluids even before feeling thirsty. This is especially
important when an individual exercises in the heat or does so for an extended period of time.
Adequate water replacement is the most important factor in preventing heat disorders. Drinking
about 6 to 8 ounces of cool water every 15 to 20 minutes during exercise seems to be ideal to
prevent dehydration. Cold fluids are absorbed more rapidly in the stomach.
Commercial fluid replacement solutions or sports drinks that contain 6 to 8 percent glucose
seems to be optimal for fluid absorption and performance in most cases. These are
recommended especially when exercise is strenuous and is carried out for more than an hour.
However, water is sufficient for exercise lasting less than an hour. Palatability ensures greater
fluid intake so choose a drink that suits your taste as well.
Another condition that you need to be aware of is overexertion or overtraining. This condition
is actually independent of weather conditions, but you need to be aware of the signs and
symptoms.
Overexertion or Overtraining
This refers to the detrimental cause of excessive training.
Some individuals engage in too much physical activity. Some exercisers and athletes
often push themselves too hard in their pursuit of high-level performance. Thus, they are
susceptible to a variety of hyperkinetic conditions known as overload syndrome. This
condition is characterized by fatigue, irritability, and sleep problems, as well as increased
risks for injuries.
In an over-trained status, performance is known to decline sharply and this can cause
individuals to train even harder. This dip in performance may be mistaken for dip in
physical effort so the exerciser or athlete increases the effort to pull up the performance.
A useful physical indicator of overtraining is a slightly elevated morning heart rate (4 or

5 beats more than normal values). Essentially, an elevated morning heart rate reveals that
the body has had to work too hard to recover from the exercise and is not in its normal
resting mode.
When doing resistance training, an individual is likely overtraining and may not reap
the full benefits of the program if the body is not allowed to recover completely
in 2 or 3 days after maximal effort. Decrease in total number of sets or exercises, or both,
is recommended.
You also need to pace your workout properly to avoid staleness. Staleness, or getting
bored or uninterested, is usually a consequence of overtraining.
Because the weather here in the Philippines is normally hot most of the year, exercisers should be
conscious about it when engaging in physical activity whether indoors or outdoors. Since indoor
conditions can easily be adjusted with cooling mechanisms such as air conditioners and electric
fans, outdoor conditions pose more challenges to you as an exerciser. One of the things you need
to be aware of is hyperthermia.
Hyperthermia
This is an alarming rise in body temperature, which is an effect of exercising in a very humid
environment. It sets the stage for heat stress and even heat stroke, the potentially fatal collapse of
the temperature-regulating mechanism.
In hot environments, the body is able to maintain temporary thermal balance during exercise
through circulatory adjustments and evaporation of sweat. However, the body responds differently
in a hot, dry environment. The body actually gains heat when the air temperature exceeds the
temperature of the skin. Under these conditions, the evaporation of sweat allows the maintenance
of thermal equilibrium. When humidity is also high and evaporation cannot take place, the body
temperature continues to rise, and performance is severely impaired.
Is it safe to exercise in hot weather?
Prolonged, vigorous exercise can be dangerous in hot and humid weather. Heat from exercise is
released in the form of sweat, which cools the skin and the blood circulating near the body surface
as it loses evaporates. The hotter the weather, the more water the body loses through sweat; the
more humid the weather, the less efficient the sweating mechanisms is at lowering body
temperature.
If you lose too much water or if your body temperature rises too high, you may suffer from heat
disorder such as heat exhaustion or heat stroke. Use caution when exercising if the
temperature is above 80 F or if the humidity is above 60%. To exercise safely, watch for the
signals of heat disorder, regardless of the weather.
Heat Acclimatization.
On the first day of vigorous exercise in hot weather, one may experience
near maximal heart rate, elevated skin and core temperatures, and severe fatigue. But after a
few days of similar exposure, the same task can be accomplished with a reduced heart rate,
made possible by improved blood distribution and increased blood volume. Skin and core
temperatures are lower, since sweating begins at a lower temperature.
Highly fit individuals become acclimatized in 4 days while sedentary ones take about 8 days.
The best way to get acclimatized is to work in the actual conditions (temperature and
humidity) one has to endure.
Tips when Exercising in the Heat/Hot Weather

 Slow down exercise and add rest breaks to maintain prescribed target heart rate. As you become
acclimatized, you can gradually increase intensity and duration.
 Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of fluid every
10-15 minutes during exercise (more frequently during high intensity activities).
 Wear clothing that “breathes,” allowing air to circulate and cool the body. Wearing white or light
colors will help by reflecting rather than absorbing heat. A hat can keep direct sun off your face.
Do not wear rubber, plastic, or nonporous clothing.
 Rest frequently in the shade.
 Slow down or stop if you begin to feel uncomfortable. Watch for the signs of heat disorders. If
they occur, act appropriately.

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P.E.

This refers to the detrimental cause of excessive training.

A useful physical indicator of overtraining is a slightly elevated morning heart rate (4 or

Tips when Exercising in the Heat/Hot Weather

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