Before you put on your running shoes or start playing any sport, take a look at the weather first. And if you find the temperature or humidity high, be careful, as “exercise in high heat can lead to heat exhaustion and heat stroke,” says exercise physiologist Dr. Katie Lawton .
Exercising in hot weather constitutes an additional effort on your body, “it may expose you to serious diseases, because the exercises themselves, in addition to heat and humidity, increase your body temperature from the inside,” according to the Mayoclinic website . Read also Melatonin, the sleep hormone.. Tips for a deep, carefree sleep in the time of Corona Want health and fitness without exercises? The Japanese give you the way.. know it Not including strenuous exercise .. 5 tricks that the Japanese follow to lose weight Resistance exercises are the shortest way to lose weight.. 6 tips to burn calories
Exercising in hot weather can be dangerous, then, if you don’t take care of your safety and take expert advice seriously.
How does heat affect your body?
Your body’s natural cooling systems can fail if you’re exposed to high temperatures and humidity for longer than necessary, or if you sweat heavily and don’t drink enough fluids. This so-called heat exhaustion occurs, where your body temperature rises to 40 degrees Celsius, and you feel nausea, headache, fatigue and cold skin. Heat exhaustion, if left untreated, can also leave you with confusion, an irregular heartbeat, fainting, and vision problems, according to the Mayo Clinic.
So Dr. Christopher Sampson, MD, an emergency physician at the University of Missouri Health Care ( Muhealth advises ), , “People of all ages and athletic abilities should be wary of heat exhaustion during exercise on hot days, as overheating can quickly become dangerous, and possibly fatal.”
“It is very important to recognize the early warning signs that include heart palpitations, dizziness, and total absence of sweat during exercise, which are indicative of severe dehydration and life-threatening heat stroke,” he stresses.
When exercising in hot weather, keep the following precautions in mind for your safety and to avoid risks:
“The coldest time of the day is before sunrise, which makes exercising the perfect way to beat the heat,” says Lawton. Also, coach and program presenter Elliot Hassoun believes that “exercise in the early hours of the day is calmer and cooler, and before the busyness begins.” If you’re not a morning person, the evening shift may give you cooler temperatures.
- Appropriate clothes
Workout clothes should be loose-fitting to allow the air to cool the skin. And light in color because darker tones absorb the heat of the sun. It is made of moisture-wicking polyester to aid in the evaporation process. While avoiding cotton clothes because they trap heat in the body, according to Lawton also.
- Exploring the shadows
Avoid using street and sidewalk asphalt for your workout, as it absorbs heat throughout the day “until it turns into a pan,” Lawton says. Shift your path towards cool shaded parks.
- Avoid speed
In hot weather, every step you sweat will require more effort and fatigue due to the high heart rate as the body fights the effects of high temperature, causing it to divert energy away from the muscles, to focus on the cooling process.
- Drinking before and after exercise
Because sweat flow can lead to fluid loss and dehydration, a pint of water should be drunk two hours before any training that lasts more than an hour. To be followed by another 1/3 of a liter within 15 minutes of starting the exercise. According to Lawton’s advice, “A rule of thumb is to try to consume about 140 milliliters every 30 minutes of exertion.” This requires carrying water, or ensuring its availability during exercise because of its importance in restoring electrolytes (minerals and salts that balance water in the body).
- Watch out for moisture
says , an expert with the American Council on Exercise Cedric Bryant “The main way the body cools itself during exercise is by evaporating sweat from the surface of the skin,” . Which does not happen during high humidity, because the atmosphere is already saturated with water vapor. It is therefore recommended to move the exercise indoors on very hot and humid days.
- Respect the danger signs
“If you’re working out in the heat and feel really tired, have muscle cramps, dizzy or have a headache, listen to your body and stop your exercise and get out of the heat, and cool your body,” says Lawton.
Heather Melton, an exercise physiologist at New York University, warns that “as soon as your internal body temperature reaches 40 degrees Celsius, you are in the heatstroke zone. It is the most dangerous area and requires immediate cooling.”
- Flexibility and take it easy
“Don’t force your body to run when the weather doesn’t allow it,” says Lawton. You can cut the distance in half, or replace running with another activity such as swimming. You can also use the weather forecast to plan your workout times, setting aside hot days for rest. To adapt to the heat, Melton advises “start with shorter, lighter exercises, and work out slowly, to maintain your heart rate.”
Sometimes it helps to reduce the exercise time, according to coach Hassoun. “Instead of 3 times a week for an hour. You can exercise 5 or 6 times a week, for 30 minutes, or 30 minutes in the morning, and another like that in the evening.”
- Special accessories
Like an arm strap that might hold a basic water bottle for hydration, or useful sunglasses to protect your eyes from UV rays, or a bag in which you can keep sunscreen, which is important to wear during workouts to protect your skin from sunburn that increases your risk of cancer skin, and “reduce the body’s ability to cool itself,” according to the Mayo Clinic.