When the summer begins and temperature increases, it's very important to familiarize yourself with the signs of heat exhaustion. When you expose yourself to high temperatures and humidity, there are some preventable steps you can take to exercise safely in extreme heat. This blog provides helpful tips for exercising safely in extreme heat. It is important to be aware of the signs of heat exhaustion and take preventive measures to avoid heat stroke and dehydration.
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| How to exercise in extreme heat? |
How does heat affect your body?
Generally, the humidity and temperature in the atmosphere increase your body temperature while doing exercise. Your body circulates more blood in your body to cool down your body temperature and increase your heart rate. If the moisture is high, a body faces heavy stress because the sweat does not easily evaporate from the skin. it can cause dehydration in body, heat stroke and heat exhaustion. If you ever face heat exhaustion quickly move to a cool place or air-conditioned place and lie down. Remove tight-fitting clothes and hydrate your body by taking a cold shower and drinking lots of water.
10 tips for exercising in the heat
Follow our top 10 tips to do exercises even in hot and humid climate. In summer it's very important to keep our body hydrated and cool. By following these tips, you'll be able to enjoy a healthy and active lifestyle while staying safe in the heat.
Create a training plan
Plan your workout according to your exercises. If one is doing interval workouts such as jumping ropes, shuttle sprints, and push-ups then extend your rest break longer than normal. Take proper timing to cool down your body, exercising in heat takes a longer time to recover.
Always know your limits
Be aware of your fitness limitations, if you are not in good physical condition and not conditioned to work out in the heat. Your body is vulnerable and if you feel tired, nauseous, or dizzy, give yourself a break. Don't let illness, injuries, pain and weight problems get in the way of exercise.
Wear light clothes
Always try to wear light clothes before a workout, make sure to wear light clothes, lightweight. Lycra, nylon, and polyester are synthetic fibers that absorb excessive sweat and allow evaporation. According to science white clothes reflect heat or sunlight better than other colours, while doing exercise or workouts always try to wear white clothes. Our brain is the most important organ of our body and it consume about 80% of oxygen all alone, always try to wear a hat or cap if you're feeling tired in excessive heat. Wearing a hat won't reduce your body temperature but it could improve your comfort level.
Use sunscreen cream.
Use any sunscreen cream with an SPF (Sun Protection Factor) of at least 30. If you're exercising in extreme heat, then reapply at least after 3 hours. Sunburn increases the risk of skin cancer and decreases the body's ability to cool down.
Drink plenty of water
Water is the essential nutrient of your body. Always hydrate your body if you're exercising in extreme heat, don't wait until you're thirsty. Researchers recommend that men need to drink 3.7 litres of water and women need 2.7 liters of fluid or water per day. Do not drink cold chilled eater it may cause stomach cramps. Lastly do not drink wine, beer, caffeine or soda. These beverages may cause you to lose fluids.
Avoid the hottest part of the day
Morning exercise helps you to start your day with full energy, focus and optimism. You should avoid heat or heat exhaustion. The hottest temperature occurs between 10 AM to 4 PM. High temperature can work against your Body's ability to cool down the body temperature. Sweat can't easily evaporate in the air due to humidity and intense heat. Always consider the weather forecast and plan your workout accordingly.
Consult your doctor
Always try to consult your pharmacist or doctor regarding your health, never push yourself to an extreme, know your limits workout accordingly. Avoid alcohol or caffeine before exercising in intense heat because it may cause dehydration and body fatigue.
Know the warning sign – heat stroke
Dehydration is a serious medical condition. Working out in immense heat would increase body temperature, putting you at risk of heat exhaustion and heatstroke. The signs of heat stroke include headache, fatigue, confusion, unconsciousness, cool or moist skin, and No sweating. In heatstroke, the pulse rate may increase up to 103°F.
Don't eat right before your workout
You can eat light food or put an hour between eating and exercise. Your digestive system requires energy to digest food meanwhile, your body makes more heat and working in extreme temperatures in this situation may cause dehydration and weakness in the muscles.
Try heat-friendly exercises
If the water is cool, then swimming would be a great choice in summer. Yoga exercises are also very good for your body. The yoga exercises require very little energy as compared to walking workouts or cardio workouts.
In a Nutshell
By following the 10 tips listed in this blog, you can exercise safely in the heat and avoid any potential health risks. Always remember to consult with your doctor about your health and any concerns you may have before starting an exercise routine in extreme heat. Stay safe and healthy!
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