Exercising in the heat isn't the easiest thing to do
High summer temperatures make physical activity significantly more difficult and increase the risk of heat exhaustion or even heatstroke. However, experts point out that completely avoiding physical activity can have negative consequences for long-term health.
According to a recent study in *The Lancet Global Health*, a reduction in physical activity due to climate change could contribute to hundreds of thousands of premature deaths worldwide by 2050.
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Why We Get Tired More Easily in the Heat
During exercise, muscles generate heat, and the body tries to dissipate it through sweating and increased blood flow to the skin. However, this means that less blood is delivered to the muscles, resulting in reduced oxygen supply and faster onset of fatigue. At the same time, the heart works harder to meet the body’s increased needs, which puts even more strain on the body.
How to Exercise in High Temperatures
So, what should you do to exercise safely and effectively on the hottest days of the year?
1. Choose the coolest times of day to exercise
The most effective strategy is to exercise early in the morning or late in the afternoon, when temperatures are lower. It’s equally important to choose shaded areas instead of those with direct sun exposure, since the temperature in direct sunlight can be up to 12–15 degrees Celsius higher than in the shade.
2. Be mindful of humidity
Humidity hinders the evaporation of sweat, which is the body’s primary cooling mechanism. The more humid the atmosphere, the harder it is to dissipate heat. In addition, a lack of airflow or poor ventilation in enclosed spaces increases the risk of heat stress.
3. Reduce the intensity and take frequent breaks
On very hot days, it’s best to reduce the duration or intensity of your workout. Taking regular breaks in a shaded or air-conditioned area helps your body regulate its temperature and reduces the risk of overheating.
4. When exercising in the heat, cool off properly
Cooling the body is most effective when cool water is used. Placing your hands in cold water, wetting various parts of the body, or placing a wet towel on your hands, feet, and torso can effectively lower your body temperature.
Also, drinking very cold water or beverages with crushed ice before exercising can help the body tolerate the heat better.
5. When it’s hot, give your body time to adjust
Gradual exercise in hot conditions allows the body to acclimate within about one to two weeks. This increases sweat production, improves blood circulation, and lowers body temperature during exercise.
6. Recognize the warning signs
Dizziness, nausea, severe fatigue, a rapid heartbeat, or a feeling of faintness are signs that your body is having trouble regulating its temperature. In this case, exercise should be stopped immediately, followed by cooling off, rehydration, and rest.
Exercise remains essential even during the summer months, as long as it is adapted to the weather conditions. With proper planning, adequate hydration, and attention to your body’s signals, you can stay active and protect your health even on the hottest days.
Source: in.gr
