Take care when exercising in hot weather

Take care when exercising in hot weather

When we exercise in hot weather it can increase our body’s core temperature, which can cause overheating and therefore our body is unable to cool itself or retain adequate amounts of water.   It’s important to take care of ourselves so this doesn’t happen and doesn’t lead to heat related medical conditions, such as dehydration or heat stroke.

Here are a few tips for exercising safely in hot weather:

Stay hydrated

Drinking plenty of water is one of the best ways to keep our bodies cool on a hot day. Although drinking water is highly beneficial, be careful not to drink too much as this can lead to overhydration or a health condition known as hyponatremia (low blood sodium).

A good way to know that you’re hydrating properly is by checking the colour of your urine. If it’s pale yellow (think lemon juice), you’re well hydrated. If it’s darker (heading toward the colour of apple juice), you need to drink more.

Wear light and loose-fitting clothing

Wear lighter-coloured clothing to reflect the sun’s rays and loose-fitting garments will allow air to circulate and cool your skin.

Wear clothing made with moisture-wicking fabric

Technical fabrics aid with the evaporation of sweat.

Avoid exercising in the hottest part of the day

The coolest times of the day are typically around sunrise. If you are not an early riser, wait to exercise until the late evening. You can also avoid the heat by exercising in shaded areas or indoors.

Take it easy

If you’re used to working out in cooler climates, take it easy at first.  Accept the fact that you can’t exercise at the same intensity that you normally do.

Know the warning signs of heat-related illnesses

Listen to your body, ignoring the warning signs of heat-related illnesses can lead to medical complications or emergencies. It is important that you pay attention to signs and symptoms such as nausea, weakness, muscle cramps, headache, dizziness, or light headedness.

 

Finally, if it’s just too hot, stay indoors!

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