Summer is the perfect time to get out of the house to have fun and exercise at the same time. There are plenty of choices to do in the countryside, whether it’s swimming, hiking, running or cycling, whether it’s sports like football, basketball or tennis.
But the heat of the summer can be dangerous if we do not pay special attention to the days when it is too hot or the humidity is too high. Below are some things to be careful when exercising any intense physical activity in the heat.
The period of the day you do a gym is important. Unless you train for a race to be run in the hottest of the day, it avoids gymnastics or intense physical activity from 10am. until 4 pm, which is the hot season of the day. Generally, the best time to train is early in the morning.
To wear loose and light-colored clothes. Light colored clothing reflects heat, and cotton clothes help evaporate sweat. You may also want to try out “high tech” shorts and shorts that are specially designed to remove sweat from your body and keep it cool.
Keep your body adequately hydrated. If you do not drink enough water while doing exercise, you may experience dehydration and feel dizzy or nauseous. If you do not understand it in good time, dehydration can even cause kidney failure and / or, in extreme cases, death. Before you go out, drink one or two glasses of water. Take a bottle of water with you and drink every 15 minutes, even when you are not thirsty. When you are finished with the training or the match, drink some extra glasses of water.
Refuel your body with electrolytes and salt when you exercise. Even when you drink plenty of water, if you do not refill your body with electrolytes, you may experience hyponatraemia. This can make you feel confused, nausea, muscle cramps, spasms and / or, in extreme cases, even death. You can buy special sodium and electrolyte supplements to add to the water you drink when you are outdoors.
Do not forget the sunscreen. It is important to protect your skin when you exercise outdoors. You can even even on cloudy days.
Before you go out, check the weather report. If there is a forecast for excessive heat, which means high ozone and elevated atmospheric pollution, you may need to change your plans and practice indoors. These pollutants can damage your lungs.
Most importantly, watch what your body says. Stop immediately if you feel dizzy, faint or nauseous.