Whilst most of us enjoy sunny weather, the extreme heat of a heatwave can be seriously damaging to the health, and can sometimes be fatal. All members of the club are directly influenced by the current warm weather.
A missed training session or a few due to sunstroke or heat exhaustion can have a adverse affect on your training and your competitive performance. Here is useful information and advice about what to do in warm weather like a heatwave to enable all of our swimmers to remain on track for the last few competitions this season.
The steps to take . . .
Listen to bulletins on radio and television and follow health advice.
1) Keep out of the heat
• If a heatwave is forecast, try to plan your day in a way that allows you to stay out of the heat.
• If possible, avoid going out in the hottest part of the day (11am - 3pm). It is true that mad dogs and Englishmen go out in the mid day sun!
• If you cannot avoid strenuous activity like sport during the school or work, DIY, or gardening, keep it for the cooler parts of the day such as early morning. Keep hydrated through the day for evening training.
• If you must go out, stay in the shade. Wear a hat and light loose fitting clothes, preferably cotton and lighter colours (the lighter the better) to deflect the heat. If you will be outside for some time, take plenty of water with you.
2) Stay cool
• If you can, stay inside, in the coolest rooms in the house.
• Reduce heat form sunlight coming through the windows. External shading, e.g. shutters, is best. Metal blinds and dark curtains may absorb heat and make the room warmer – replace with curtains with white lining to reflect heat.
• Keep windows closed while the room is cooler than it is outside and open them when the temperature inside rises, and at night for ventilation. If you are worried about security, at least open the windows on the first floor and above, if possible.
• Take cool showers or baths and splash yourself several times a day with cold water, particularly your face and the back of your neck. A loose, cotton, damp cloth or scarf on the back of the neck can also help you to stay cool.
• Indoor and outdoor plants will help keep your home cool due to evaporation and the shading from trees and bushes.
• Much heat is lost through the feet. Take shoes off when necessary.
• Have your loft and cavity wall insulated - this keeps the heat in when its cold and out when its hot.
Drink regularly
• Drink regularly, even if you do not feel thirsty. Water and fruit juice are best.
• Avoid drinks that can bring on dehydration. Alcohol, tea, coffee and fizzy drinks.
• Ice lollies may be a summer treat but with the high sugars they can actually dehydrate you too.
• Eat as you normally would. Try to eat more cold food, particularly salads and fruit, which contain water.
Part of the responsibility of being an athlete is to be pro active to conditions and influences that may hinder your performance.
A large contingent of Camden Swiss Cottage swimmers competed at the second weekend of the British Gas Middlesex BAGAT and Youth Championships at Southbury Road in Enfield. ...
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