Exercising is a must for physical fitness, however, the weather makes all the difference. So, whether you’re heading out for a walk or a run in the heat, It’s important to take precautions when you work out in warm weather. 

Below are some outdoor exercise heat tips. 

Exercising in hot weather: How Heat Affects Your Workouts

You’re someone who loves a workout, be it winter or summer? One should know that working out in the heat means you are likely to perspire more – thus you should take care to properly replace the fluids lost through water or even a sports drink! So, workout as much as you want – but be ready to replenish your body with the essential fluids. 

Tips for Exercising In The Heat

Exercising in hot weather? Below are some tips! 

Give Your Body Time to Acclimate

Let your body get used to the heat. Thus, we suggest you initially start with a low-intensity workout and reduce the duration of your workout. Then you will see after a week that your body is built better for running in the heat and getting used to the hot weather. 

Adjust Your Workout Time

It has been said that working out in the sun between 10 am to 4 pm, should be avoided to prevent sun burn and sun damage. 

So, if you’re a midday exerciser, try adjusting your workout time to comparatively cooler moments in the day. This is an excellent Outdoor exercise heat tip. 

Plan Your Routes Strategically

Yes, you can’t stop your workout, whether it’s chilly cold, or very very hot – then if you are going out in the heat to workout – choose a destination that is shady and breezy. This means a park with many trees, or even a small path along the waterside! 

Stay Hydrated

We all know that hydrating is very important, but one needs to start before exercising. There has been study and research that says that one should drink a lot of water before and after their workout in the heat. Thus, if you’re exercising in hot weather, then keep yourself hydrated at all times. 

Don’t Forget About Electrolytes

Electrolytes are needed to keep you going! So when you are exercising in the heat – you are sweating more, and also losing many electrolytes. Thus, one should intake alot of sports drinks and water to regain that energy. 

Dress Appropriately and Protect Your Skin

Exercising in hot weather means one should wear clothes that are light in colour so that they don’t attract much heat. Thus, we suggest to look for workout clothes that don’t gather too many UV rays. Also, wear UV-blocking sunglasses, or even a hat to keep you away from the heat while working out. And yes, who can forget a good sunscreen to protect your skin from sunburn! 

Keep in mind the Signs of Heat Exhaustion and Heat Stroke

Exercising in the heat means many chances of getting heat stroke or having heat exhaustion.

If you get a heat stroke, then your body is at a temperature of 103 degrees

If you’re having a heat stroke, that means:

• A fast pulse
• Skin becomes hot and red 
• Headaches 

If you’re having heat exhaustion, that includes:

• Continuous sweating
• Pale skin
• Weak pulse
• Cramps and a headache! 
• Even feeling faintish. 

Also, if you plan to go in the heat then tell your family or friends that you will be going out, incase you don’t return home from a heat stroke. 

Know Your Limits

Exercise in high temperature?

One should make sure if you start feeling dizzy or nauseous, stop exercising that very minute. That definitely means that the heat is too much for you and this may also be a sign of heat exhaustion or heat stroke.

Drawbacks of Exercising In the Heat

These include:

• An increased risk of dehydration and heat illnesses
• Sweating off the sunscreen, making one more prone to sunburn
• One should constantly hydrate oneself, as otherwise one can get a heat stroke!

Possible Benefits of Exercise in High Temperatures

Yes! It sounds unbelievable, but there may be some benefits of exercising in the heat. 

• Are you going to be a part of a race that will happen in a heated environment? Then one will have to get used to exercising in the heat and training their body for the upcoming competition. This will help in improving their performance. 

Final Thoughts: Exercise With Caution In The Heat

So, yes, you can work out in the heat, but there are several precautions that one should take when working out. Above, we have laid out many tips that will help you beat the heat while exercising.

If one gets a heat stroke or heat exhaustion while working out in the heat, then they can go to Krishna Medical Centre in Dehradun. We are regarded as a small boutique hospital that keeps in mind the needs of all kinds of patients. This hospital is for all: be it the elite, the rich, slum dwellers and so on! 

Yes, we offer affordable yet quality healthcare for all. So, in case of any emergency, do come to us!