How to exercise in the heat

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Exercising in the hot weather puts extra stress on your body. It calls for more precautions because it may result in the risk of serious heat illness such as heat stroke, heat exhaustion or extreme dehydration. Your ability to plan your exercise beforehand, will go a long way to determine how successful it will be.

Our purpose is to assist you achieve a successful exercise that will eventually improve your health status. Consider the tips provided in this article and implement the ones that works for you.

  • Take a cool shower Submerging yourself in a tub of cool water before intense exercise in hot summer temperatures can help reduce the risk of your body’s core temperature rising too quickly. The idea behind pre-cooling is to reduce stress on the body while maximizing it’s endurance.
  • Maintain hydration with the right fluids
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It is pivotal that you don’t neglect your intake of water during exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you are not hydrated, your body can’t perform at it’s highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.

For most people, water is all that is needed to stay hydrated. However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time.

  • Wear light clothing

Wear light – coloured clothing if exercising in the sun, as white reflects heat better than other colours. Never wear non – breathable clothing. Cotton is a good choice for exercising in the heat because it readily soak up sweat and allows for evaporation. Replace body fluids as they are lost.

  • Timing is important.

When it comes to exercise, the best time of day to get in a workout session is one that you can do consistently. Everyone is different. The “right” time depends on factors like your preference, lifestyle, and body.

Although, many athletes prefer to workout earlier in the morning as it can help them to stay energized throughout the day and to sleep better at night.

  • Consider exercising indoor
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Exercising outdoors is a great feeling, but physical activity in summer can have its downside. If you find it difficult coping with exercising outdoor in heat, you can consider working out indoors at your local gym or even in your home if you have equipment. It can also be a great idea to consider on days when there is an excessive heat warning, this can avoid a heat – related injury while still getting in your workout.

  • Be cautious of your limit

pay attention to your body. If you begin to feel dizzy, nauseous, or tired, give yourself a break. Taking some time of for rest is better than overdoing your workout and getting sick or injured and having to stop working out altogether.

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