Summer heat will put you under extra stress when performing exercises in the summer heat. But here you have an option to move your workout area to the room that has an air-conditioner. But some people who love to perform exercises in outdoors don't like it at all because they always love to work out outdoors.
But this is not only the way to keep yourself stay cool while performing workouts during the intense summer heats. By following some precautions you can safety measures you still can do exercises outdoors. Any time while performing workouts your body produces heat. To counter this our body produces sweat that helps to release some heat into the atmosphere. So when the temperature around is hotter your body produces more and more sweat to counter the heat. Due to this, you will be tired. Learn more about heat, sweat, and health here.
If you are experiencing some changes like this you need to seek immediate medical attention.
Know your risk
Heat affects people individually based on the age factor. Not only age factor it also depends on other factors like genetics, health issues, and fitness levels. But some people will face some extra risk. So they need to take proper precautions while they perform exercises outdoors. Here are the types of people who will be at high risk:
If you fell into this category then you need to take extra care while performing exercises outdoors. Also, it is best advised to work out indoors if you fall into this category.
Pre-workout hydration
Staying hydrated is very important at any time of the season. This means that even during the winter seasons you need to be well hydrated. But staying hydrated is more important during hot conditions. But as you are doing exercises you need to follow some tips like you need to drink water one or two hours before starting the workout.
Some people don't pay attention to hydration and do not drink a lot of water even during the hot summer days. Even though some people drink a lot of water they feel tensed whether they are staying hydrated or not. Here is a way to check whether you are hydrated or not. Here you need to pay attention to the color of your urine. If you pass urine in yellow color then you need to pay more attention to hydrating your body. If you pass urine in light yellow color or then you are hydrated.
Eat hydrated foods
You can also increase your levels of hydration by eating foods that are rich in water. For example watermelon and cucumbers. These fruits contain a lot of water which will keep you hydrated during workouts in heat.
Avoid eating heavy foods before exercise
When planning to workout during summer days don't eat a heavy meal before starting a workout. This is because the digestion of food materials requires some energy. If you perform a workout after eating a heavy meal then your body uses more energy for burning fat as well as digestion. Due to this excessive use of energy your workout may become a bummer.
Use appropriate clothing
When trying to work out in outdoor conditions try to wear appropriate clothing. As heat is more during sunny days try to wear clothes that are made of cotton as cotton allows free flow of air. Use light-colored and loose clothes while performing workouts.
Use sun protectors
Heat and humidity is not only the factor you need to look out for while performing workouts in outdoor conditions. You also need to take care of your skin because over-exposure to the sun causes skin cancer. Apply sunscreen half an hour before you start working out. Also, it is recommended to apply sunscreen every two hours. If you are sweating intensely you can also apply sunscreen every hour.
Avoid mid-day workouts
Some people prefer to work out during mid-days. If you are such a person who prefers to work out during this time you need to change your plan. Prefer to work out during early mornings or evenings. As it is summer the temperature is too high. During mid-days, the temperature will be even higher. So you will be tired intensely.
So avoid running, jogging, or cycling during mid-days. Do not plan your workout from 10 AM to 4 PM as the temperatures will be high.
Keep an eye on Air Quality Index
In recent times the quality of the air has been an increased concern. The quality of the air will impact the exchange of gases like oxygen in your lungs. When the air quality is better your body functions well. So it is always advised to keep an eye on Air Quality Index. You can check AQI by using some apps that are available online.
These are some of the tips that you need to follow when work outing outdoors in the summer heat.
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Jessy KaresJessy Kares is fitness expert and a blogger. You can find her latest blogs. If you want to know more about me by clicking here. If you want to contact me, feel free. ArchivesCatégories |