If you’re serious about your fitness, you’ll likely exercise regardless of the weather. That means even on hot days. Yes, it’s perfectly OK to exercise in hot weather.
Just follow the following 10 tips to stay safe.
1. If you’re used to working out in cool weather, take it slowly.
If you’re a cold weather inhabitant, your body needs time to get used to the unusual heat. This can take up to two weeks. So, if you’re used to exercising intensely, it’d probably be a wise idea to turn it down a notch and gradually increase the intensity.
2. If you feel uncomfortably hot, reduce the exercise intensity.
If you’re feeling very hot or dripping wet with sweat, reduce the intensity. So, that means it would probably be safer not to workout very intensely on very hot days.
3. Stop the workout immediately if you feel sick.
Dizziness, nausea, headache, muscle cramp, extreme fatigue are all signs of heat illnesses. If you experience any of those, stop exercising immediately. Also, if you feel unsteady, lose co-ordination and your skin becomes unusually pale, stop the workout. And if you stop sweating, even when you’re feeling very hot, seek medical advice as soon as possible.
4. Make sure you’re not dehydrated.
You’ll likely need to drink more water in the hot weather than usual. So, when you exercise in hot weather, it’s important to stay hydrated. But that doesn’t mean you should keep drinking glass after glass of water all day long.
Thirst is a good indicator of whether you should be drinking more water or not. So, do follow your thirst.
Contrary to popular belief, if you’re thirsty, that doesn’t mean you’re already dehydrated. It just means you need to consume more water. If you don’t, you will become dehydrated.
5. Having a cold drink before working out can make you more comfortable.
If the weather is very hot, try drinking iced water or tea before working out. And sip it while you’re working out. This will help cool you down. It’ll help you stay comfortable longer.
6. Don’t try to brave the sun at its height.
It’s not a good idea to workout out of doors when the sun is at its highest. Avoid exercising out of doors from noon to late afternoon.
Your best bet is to exercise early in the morning, and in the evening when the weather is a bit cooler.
7. Wear loose, light coloured and sweat absorbent clothing.
Pure cotton is a great material to wear in the hot weather as it absorbs sweat and makes it easier to evaporate from your skin. That’ll help your body to cool down.
8. Hot and humid can be bad for exercise.
If the weather is not only very hot, but has high humidity, it’d be a good idea to reduce your exercise intensity. Humid weather makes it harder for the body to sweat. So, you’ll find it hard to cool down which puts you at risk of heat stroke and other heat illnesses.
9. You’ll probably get away with less warm up.
One good thing about hot weather is that you won’t need to spend much time warming up your body before your workout. It’s already very warm!
10. Some medication can make it easier to have heat stroke.
If you’re under any medication, check with the doctor. Some medication can put you at a higher risk of having heat stroke if you exercise in hot weather.
So … There you go. Just because the weather is hot doesn’t mean you shouldn’t exercise. It’s not necessarily worse or better than in cold weather. Just keep these tips in mind to make sure you’re safe.
The main thing is to listen to your body. If you feel sick or uncomfortable, don’t exercise. If you’re not sure whether it’s safe to exercise, don’t do it. It’s better to skip a workout or two rather than risk your health.