Passionate sports enthusiasts love outdoor exercise, even in the summer. But it's important to be cautious in extreme heat.
If you're healthy, you can still enjoy outdoor sports, but it's essential to adjust your training when temperatures reach around 28°C (or approximately 82°F).
Here are some tips to help you exercise safely in the heat:
1. Adjust Training Times
Plan your sports sessions around the cooler parts of the day. Avoid bright sunlight by training in the early morning until mid-morning or in the evening when the sun has gone down, ideally after 8 p.m.
2. Wear the Right Clothes
Opt for functional clothing instead of cotton shirts and thick jogging pants. Functional clothing is lighter, more breathable, and wicks sweat away from the skin, keeping you cooler during summer workouts.
3. Hydrate Properly
Drink water to stay hydrated, but don't overdo it. Aim for 200 to 300 milliliters every 10 to 20 minutes during exercise. Isotonic sports drinks are also beneficial as they provide additional minerals like zinc and iron.
4. Don't Skip Warm-Ups
Even in hot weather, warming up is crucial. It loosens up your muscles, makes them more flexible, and prevents injuries. A good warm-up also boosts your performance and mood.
5. Shower Before Exercise
A quick, lukewarm shower before your workout can cool your body and help you sweat less during exercise. If you don't have time for a shower, keep a wet towel handy to cool down while you exercise.
6. Pay Attention to Warning Signs
Listen to your body. Heat cramps, a pale face, dizziness, headaches, nausea, or vomiting are signs of physical overload or sunstroke. If you experience these, stop exercising, move to the shade, hydrate, and cool your body with a damp cloth. If you feel severely unwell, consult a doctor.
