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Spring is here, and outdoor sports season has begun again. Running events such as full and half marathons are especially popular. So how can you best prepare, and what should you keep in mind when participating in a sports event like a race?
1. What happens to your body when you exercise intensively in hot weather?
During exercise, 80% of the energy consumed by the muscles is converted into heat. This causes body temperature to rise. The warmer the environment, the harder it is for the body to get rid of excess heat. Humidity also plays an important role. The most effective way to lose heat is through sweating. When humidity is high, sweat evaporates less efficiently. This limits the body’s ability to lose heat, causing body temperature to rise more quickly during exertion.
2. How can you best prepare for an event like a marathon in hot weather?
- Train in the heat in the run-up to your race so your body gets used to it. The human body is made for warm conditions—the first humans evolved on the savannah, after all. The body can adapt to heat relatively quickly. Training in warm weather helps your body learn to cope. You start sweating earlier, and your heart rate lowers. If you are used to the heat, you can handle it better.
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Drink enough before and during the race. Make use of water stations along the route.
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Adjust your pace and target time if high temperatures are forecast.
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Do the same if you're not feeling well or recently recovered from illness or a cold.
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It’s often warmer during the race than you think. Wear breathable clothing to allow good ventilation between your skin and clothes. This helps sweat evaporate and allows body heat to escape. Thin cotton or synthetic fabrics are best.
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Seek shadow, when possible, such as during your warm-up, and take it easy during warming up.
3. What are the risks of intense exercise in the heat?
Even when the temperature isn’t extremely high, you can suffer from heat exhaustion because your body can't release heat efficiently. Overheating and dehydration are the most common health issues during extreme exertion. Staying hydrated is important for preventing both. But how much to drink depends on how much you sweat. There’s no one-size-fits-all recommendation, although larger individuals typically need more fluid. The most accurate way to gauge your needs is to weigh yourself before and after training. This shows how much fluid you lost, allowing you to adjust your hydration accordingly.
4. What are the signs of heatstroke and what can you do about it?
Heatstroke is more common in hot weather but can also occur in cooler conditions. And: anyone can experience it—even young and well-trained athletes. Heatstroke can raise the body’s temperature so high that organs may fail, which can be fatal. That’s why it’s important to recognize and prevent it.
Signs of heatstroke include:
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Feeling extremely hot during exertion
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Headache
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Dizziness or blurry vision
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Loss of coordination, trouble walking or staggering
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Nausea
If you experience any of these, slow down. If symptoms persist, seek a cool place and have someone alert first aid. Watch out for one another—if you notice someone struggling, alert first aid and make sure someone stays with the runner. Start cooling the person immediately and call emergency services (112 in the Netherlands). Keep cooling them actively until their body temperature has dropped sufficiently and help has arrived.
Learn more about heatstroke here (Dutch).
5. What are the risks of dying during sports events?
The risk of death during a sports event is extremely low. Researchers at Radboud university medical center calculated that 0.0042% of participants died during or within a week after the event. That’s no higher than the average for regular training weeks. In fact, athletes face thirty percent less risk of premature death in the years following the event compared to the general population. The health benefits are thus greater than the potential risks. Read more about the results f the research here.
More information
These five questions and answers were developed with the help of exercise physiologist Thijs Eijsvogels, thermophysiologist Coen Bongers, and epidemiologist Esmée Bakker.
Thijs Eijsvogels will be featured tonight at 6:30 p.m. on EenVandaag (NPO1) and at 7:30 p.m. on RTL Nieuws (RTL4). Esmée Bakker will appear on the NOS Journal at 8:00 p.m. on NPO1.
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