Sunny weather and warm temperatures force us to leave the house and encourage us to spend as much time as possible in the fresh air. Even though the temperature on the thermometers is rising, don’t give up on getting outdoors, but consider these tips to cope with the summer heat.

When the weather turns hot and humid, your usual morning run or exercise can feel like torture. No wonder, by comparison, ice cream in the shade seems better than an hour spent running on the paths of the park. But it’s not healthy to think like that, you certainly don’t want to spoil your daily workout, exercise is good for your health, it keeps you young, active and your mood blossoms.

Why is it difficult to exercise in the heat?

Exercising in hot weather impairs the body’s ability to control its internal environment. The optimal temperature for the body is 37 degrees, but it rises during physical exertion. In combination with high air temperature, it is clear why the body seems to freeze.

There are several mechanisms to help you cope with heat stress so that you don’t have to give up your daily exercise when the weather warms up. First, blood vessels dilate to increase blood flow to the skin, allowing excess heat to be removed. Then you start sweating, which cools your skin and eventually your whole body.

It is more difficult to cool the skin in humid weather because the sweat does not evaporate from the skin as quickly. This means the body has to work even harder to cool down, which causes the heart rate to increase. In addition, excessive sweating can lead to dehydration and loss of salts from the body. About 60% of your body is made up of water, and water plays a key role in all of your body’s functions.

During exercise, you lose a lot of fluid – one to two liters per hour – mainly through sweat and breathing. You’ll lose even more if the weather is hot and humid, which can deplete your body of fluids and electrolytes. This loss can cause a feeling of fatigue as it becomes harder for blood to reach the muscles.

Nine tips that will help you not to give up training on hot days

Exercising outdoors has its benefits, according to research that shows regular exercise, even in hot weather, has many physiological benefits.

Here are nine tips to help you stick to your daily exercise routine, even when the weather turns hot:

• 1. Avoid your lunch break: Warm weather can change your workout schedule a bit, especially if you used to exercise on your lunch break. You should try to avoid exercise during very hot afternoons. From noon to about 4 o’clock after dinner.
• 2. Hydrate yourself properly: drink water before, during and after exercise. Drink water even if you don’t feel thirsty! Always carry a bottle of water with you to stay hydrated. Do not forget that during the rising summer temperatures, strong hydration is necessary.
• 3. Avoid moisture. When the air is humid, it will be much harder for sweat to evaporate from your skin. This will affect your body’s natural cooling mechanisms. So, if you like to run under the hot sun without any problem, bring ice packs to cool down your body quickly.
• 4. Wear appropriate clothing: wear light, light, loose clothing. The most suitable is clothing made of sweat-wicking materials, specially created for sports. Protect yourself from the sun by wearing sunglasses, a hat, and a sweat-resistant sunscreen.
• 5. Learn to recognize the signals your body is giving you: take frequent breaks in the shade and drink water before you feel thirsty. Begin your exercise by giving yourself time to acclimate to the warm outside air. Some experts say that when the temperature rises sharply, the human body needs 4 to 14 days to adapt to the new temperatures. This means you may not be able to do all the sports you did before the hot weather. The advice is to gradually increase the number of exercises.
• 6. Listen to your doctor’s advice: Before deciding whether you can move your training outside in the summer when the temperature does not fall on the thermometer mark, you should first ask your family doctor or a specialist. People suffering from cardiovascular diseases, diabetes or other chronic diseases should consult a doctor before doing this. Certain medications prescribed for these conditions can exaggerate the body’s response to heat.
• 7. Bring a friend: It can be safer (but also more fun) to train with a friend!
• 8. Choose light and healthy snacks that cool the body: yes, it is the diet on hot days that usually, with or without regular physical activity, should undergo changes. Choose chilled or even frozen fruit, homemade fruit puree, fresh or frozen, salads with vegetables, beans, legumes, along with fish (white tuna or salmon), raw vegetables (cucumber, carrot, celery), cold plain water with added pieces of fruit .
• 9. Don’t give up, go indoors: if you realize that it’s simply not possible to continue training outside in such a high temperature, don’t give up! Find a seat in an air-conditioned room and be active.

Recognizes the body’s alarm signals

Exposure to the sun and heat can put a lot of pressure on some organs, especially when we’re talking about exercise. Dehydration can occur if you don’t replace the fluids your body has lost through sweat. Even mild dehydration can cause nausea and increase the risk of heat-related illnesses such as heat exhaustion and heat stroke.

Here are the signs to look out for:

Symptoms of mild and moderate dehydration:

• thirst
• Dry mouth
• Dry and cold skin
• DISORDERS
• Muscle cramps
• Excessive urination or darker urine

Symptoms of severe dehydration:

• Lack of urination or very dark urine
• Dry, wrinkled skin
• Irritability or confusion
• Dizziness or delirium
• Rapid heartbeat
• Rapid breathing
• Fatigue or inattention
• A state of unconsciousness

Symptoms of heat exhaustion:

• Muscle cramps and pain in the legs or stomach
• Profuse sweating
• Fatigue
• Feeling thirsty
• DISORDERS
• Dizziness or delirium
• Weakness
• Cold, clammy skin
• Dark urine
• Nausea and vomiting

When medical help is urgently needed

If you have signs of dehydration, muscle cramps or heat exhaustion, stop the exercise you are doing immediately! Go immediately to the shade or a cool place and immediately drink small sips of water or suck on an ice cube. A warm or cold shower will help. If this is not possible, apply cold compresses to the neck, chest and wrists.

Consult a doctor if the condition does not improve or worsens. Heat stroke is when the body is no longer able to regulate its temperature and it continues to rise.

Benefits of playing sports in the sun

Physical exercises performed outside, in the fresh air, are extremely useful for our health. Twenty minutes spent outside under the sun’s rays contribute to an increase in the level of vitamin D in the body. You’ll also get a good night’s sleep thanks to sports, and you’ll also reduce your risk of diabetes, heart disease or obesity. Plus, it contributes to your daily well-being!

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