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HOW TO KEEP YOURSELF SAFE WHEN EXERCISING IN HOT WEATHER

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How to Keep Yourself Safe when Exercising in Hot Weather


Exercising in hot weather causes our body temperature to rise. Sure, our bodies are able to cool themselves down to help us adjust to heat. That’s known as sweating. However, this natural cooling system can fall down if we are exposed to scorching temperatures for long periods of time. This can lead to heat exhaustion and heatstroke. If the humidity is also way up, your skin can stick and you are left searching for the best golf grips for sweaty hands or avoiding your favourite exercises altogether. Working out in hot weather isn’t easy, and should be done with care, let’s have a look at some of the ways you can keep yourself safe when exercising in hot weather below:


Hydration 

This is one of the most important factors when it comes to exercising in hot weather. You should choose water above any other beverage and try to avoid calorie-dense sports drinks or juices. Drinking enough water will ensure you are keeping cool. We tend to lose around 2 to 3% of water during typical exercise and activity, but this could be more on a hot day. You should make sure you keep yourself hydrated during exercise as well as making sure you drink extra after. Eating fruits and vegetables can also help you to maintain your hydration. You also need to ensure you aren’t overdoing it with your water intake, known as overhydration. It can cause a problem called hyponatremia.



Ease Up 

If you aren’t used to working out in hot weather, you need to take it easy to start with. You need to accept that you can’t do what you would do normally. The heat and humidity can have a massive impact on your abilities and performance. If you usually jog or run, take it down one step. As your body adapts to the heat, you can gradually increase the speed, intensity, and length. If you are taking any medications or under a program for training, make sure you speak to your trainer and doctor before you exercise in the heat. 


Avoid The Hottest Part Of The Day 

If you can, you should always try to exercise during the coolest points of the day. This means getting up early or going out for a sunset run. In the heat of midday, make sure you take cover under shade or do exercises such as aqua-aerobics so you can keep cool in the pool.



Wear Light-Coloured, Lightweight Clothing 

Dark colours absorb the heat, this can make you feel like you are stuck in a warm blanket. Wearing heavyweight, tight-fitting clothing will only lead to you heating up. Make sure you wear light-coloured, lightweight clothing and keep it loose. This will allow cool air to circulate thus keeping you cool. Remember that just a 20-minute workout has positive health effects. It’s the number of days that you choose to work out that matters. The frequency outweighs the amount of time you workout for, however, when it comes to the heat you need to make sure you are extra careful.


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