Everyone is fond of playing outdoors such as basketball golf or simply jog to the beautiful sceneries in highlands. Though health enthusiasts enjoy working out outdoor under the heat of the sun, it can be challenging too when the temperature starts getting higher because heatwaves can do harm to our body also. So, how you stay cool while exercising under the sizzling sun?
Problems While Doing Exercise During Summer
Hot weather can somehow affect the normal functioning of our bodies. Working out under the heat of the sun puts extra stress on the lungs and even heart since both the exercise itself and the air temperature increase body temperature.
To dispel the heat that comes into our body, more blood circulates through the skin, thus leaving less blood supply to the muscles causing the heart rate to increase.
Also, when the humidity of the air is high, the body experiences more stress since sweat does not readily evaporate from the skin. In fact, it adds to the heat, which increases body temperature. Normally, the skin, blood vessels, and perspiration level adjust with the heat.
But when exposed to high temperatures and humidity for an extended period of time, these natural cooling systems may fail. This results in a heat-related sickness like heat exhaustion, muscle cramps, and heatstroke.
To prevent this heat-related sickness, here are some different basic precautions that one needs to know before going out:
- Wisely Choose The Right Exercise Time
Choose the time of your exercise wisely. It is best to work out early in the mornings or late in the evenings when the intensity of the sun is less severe. The heat in summers is usually at its peak from 10 am to 3 pm, and it is best to avoid this period for exercising.
If you must work out during this period, it is advisable to do it indoors where the sun will not do any harm. If you are a professional athlete who needs to train in hot weather, do so in short bursts until your body gets used to the extreme temperatures.
- Wear Breathable Clothes
You should dress properly! Light and loose-fitting clothing increase sweat evaporation and cooling since the air could easily pass over your body. Thus, avoid dark colors, since it can absorb heat.
Choose to clothe that will absorb sweat easily. Cotton is best, but you can also choose other clothing that will aid in cooling the body like nylon, polyester, and Lycra. Do not overdress, as it will only increase the body temperature. Opt for loose-fitting and light-colored clothing that will reflect the heat away from the body. Also, wear sunscreen when outdoors. It is because when you acquire sunburns, it could decrease your body’s ability to cool itself.
- Indoor Workout
Be mindful of adapting the temperature outdoors. If you are used to working out outdoor or in an open atmosphere, gradually engage yourself indoors. Gradually increase the intensity of your workouts and stay healthy during summer.
Exercise is not bad for our health. Working out is important to maintain our fitness and always in shape, but do not put your health at risk when doing outdoor activities under hot weather. Therefore, you should install air conditioning Sydney at your home and make your place good for a regular workout.
- Gradually Build Up Your Workout
Allow your body to get adapted to the heat before starting on rigorous exercises. According to experts, this usually takes around a week or two. Build up your workouts slowly and steadily so that you do not risk getting dehydrated or faint from overexposure to the heat. Once your body has adjusted to the heat and humidity, you can do your regular levels of exercises without feeling the strain.
- Create A Back-Up Plan
If you are concerned about the sizzling heat outdoors, you could work out indoors. Have your exercise in a gym, climb stairs in an air-conditioned building, or do some walk laps inside your home.
If you feel some manifestations such as headache, muscle cramps, nausea and vomiting, weakness, dizziness, or rapid heartbeat, then better stop exercising outdoors and get out of that sizzling heat. You might acquire heat-related sickness. It is optimum to install air conditioning Sydney at your home so that you do have to face any problem while doing the workout.
- Keep Your Body Hydrated
At least two liters of water a day is not bad for a work-out since your body needs to rehydrate. A sports drink can also be offered if you are planning to work out intensively. You must avoid drinks that contain caffeine and alcohol since it promotes fluid loss.
The most important factor while exercising in the heat is to keep your bodies well-hydrated. Dehydration can cause nausea, dizziness, and in extreme cases, can lead to kidney failure and even death. Keep yourself adequately hydrated.
Drink two glasses of water at least 2 hours before you exercise. Just before you step out into the sun, drink 8 ounces of water, and keep drinking cold water every 15 to 20 minutes throughout your workout. This will ensure that your body does not get dehydrated, and it helps maintain the inside temperature of the body.