What should you keep in mind when exercising in hot weather?

Exercising in higher temperatures can cause a number of adverse conditions in the body, according to Verywell Health (USA).

Sweat more

To keep the temperature from rising too high, the body will increase blood flow to the skin surface, causing heat to dissipate, and at the same time sweat to cool down. When the sweat evaporates, the skin will cool down.

Các lưu ý khi tập thể dục trong thời tiết nóng, cách hạn chế rủi ro - Ảnh 1. — Electrolyte water is needed to replace both salt and water lost during exercise.

Some people have the habit of stepping on the scale immediately after exercising and thinking that the change in weight is due to fat burning. However, the result is mostly due to water loss due to sweating, and the weight will return to normal when fully rehydrated after exercise.

While light to moderate sweating is generally harmless, excessive sweating can cause rapid dehydration, which can be a warning sign of heatstroke. So when exercising in hot weather, it's important to make sure you drink enough water.

In addition, the body can also lose salt when sweating, so it is necessary to replenish electrolytes to compensate for both salt and water lost during exercise.

Decreased exercise performance

In hot environments, the body has to work harder to regulate its temperature, which reduces performance in aerobic activities such as running, cycling, and endurance sports . As a result, you may not be able to maintain your usual pace or reach your target distance.

If you want to lose or maintain weight, exercising in hot weather may not be the ideal choice. At this time, the body often burns fewer calories due to fatigue, so the intensity or duration of exercise must be reduced, and the efficiency of energy consumption is also reduced.

There is some evidence that exercising in cooler temperatures may be more effective for weight loss, but more research is needed to conclude this.

Các lưu ý khi tập thể dục trong thời tiết nóng, cách hạn chế rủi ro - Ảnh 2. — Snack on foods with high water content before exercising in hot weather.

Signs of dehydration

Excessive sweating, not drinking enough water, and overexertion can all contribute to dehydration. Some signs of rapid dehydration include:

Dizzy.
Headache.
Muscle cramps.
Nausea.
Tired, lack of energy.
Tachycardia.
rapid breathing
Faint.

If you notice any of the above symptoms, you should immediately stop exercising, go to a shady or cooler place, drink enough water, and even call an ambulance if the symptoms do not improve.

Tips for safe exercise in hot weather

If you must exercise in hot weather for unavoidable reasons, there are steps you can take to help manage and prevent health problems. Tips for staying safe when exercising in hot weather include:

Wear light, airy clothing.
Apply sunscreen to protect exposed skin from sunburn or other sun damage.
Rehydrate with water, electrolyte drinks, sports drinks or fruit juice.
Snack on foods with high water content, such as fruit.
Take breaks indoors or in the shade every 15 to 30 minutes, or whenever you start to feel overheated.
Avoid hot drinks or caffeine before exercising in hot weather.

Source: https://thanhnien.vn/cac-luu-y-gi-khi-tap-the-duc-trong-thoi-tiet-nong-185250719162716651.htm