Did you know that doing exercise in the heat can cause stress on the heart and on your chest? Exercise combined with high air temperature, increases body temperature and accelerates the heartbeat. Normally, your body will instantly adapt to the situation, but if you expose yourself to these conditions for too long, you can get yourself in a situation of total exhaustion, risk heatstroke and cramps. These are a few tips that will help you to keep normal body temperature and enjoy the exercise.
1. Keep fit early in the morning or later in the afternoon
Avoid doing exercise in the middle of the day when the sun is the strongest, i.e. from 11 to 17 o’clock. If however you decide to work out in this period, take shelter in a shade, so as to avoid direct sun exposure or exercise in a pool.
2. Wear sunscreen
Sunscreen will not cool your skin, but will protect you from getting sunburnt, which will later allow your body to cool itself more easily. Sunscreen also reduces the chances of skin cancer. Whatever your complexion, buy a product with a higher SPF.
3. Drink fluids
Drink plenty of fluids. It’s highly recommended to drink water even if not thirsty; take a sip every 15 minutes in the hot days. If you sweat a lot, then you can have some drink for sportsmen containing electrolytes and minerals.
4. Dress appropriately
Even if you feel that your black clothes will make you look sexier, it’s better to opt for a white or a bright comfortable T-shirt. Black and other dark colors absorb heat. It is recommended that your T-shirts are made of light materials, which neutralize the heat, such as linen and silk.
5. Have a backup plan
Make a plan to work out indoors, not outdoors on hot days. Find an air-conditioned gym set off earlier in the morning, because you probably won’t be the only one who came up with the idea. In case there’s a pool nearby, go there.
6. Don’t strain yourself too hard
When it’s scorching outside, stop exercising and withdraw from the heat, especially if you have symptoms of weakness, headache, dizziness, muscle cramps, rapid pulse, or nausea and vomiting. In those moments stand, go into a shade, drink water and wet your skin to keep it cool. If you do not get better after 60 minutes, see a doctor.