10 Tips for Exercising In the Heat

Although it takes careful planning and procedures to guarantee safety and maximum performance, exercising in the heat can be a tough and gratifying experience. Whether you're an experienced athlete or just a recreational exerciser, it's important to know how to adjust to hot weather. These 10 scientifically proven tips will help you exercise safely in the heat.

1. Drink Plenty of Water Before Exercising In the Heat

Keeping your body hydrated is one of the most important things when exercising in the heat. In addition to decreasing performance, dehydration raises the risk of heat-related disorders. Athletes can maintain appropriate hydration levels by drinking water before, during, and after exercise, according to a study by Casa et al. (2010). Think about bringing a bottle of water with you and sipping it frequently.

2. Become Used To the Heat Progressively

The process of gradually acclimating to hotter temperatures is called acclimation. Your body will adjust if you gradually increase the length and intensity of your workouts in the heat. According to research by Périard et al. (2015), the body may need seven to fourteen days to adjust to heat. During this time, your skin's blood flow and perspiration rate increase, improving heat dissipation.

3. Put On Proper Clothes

The appropriate wardrobe selection can have a big impact on how comfortable and productive you are in the heat. Choose clothing that is breathable, light, and moisture-wicking so that perspiration may rapidly escape. Wearing light-colored clothing allows you to reflect sunlight and stay cooler. According to research by Nassis et al. (2015), wearing the right clothes can lessen the physiological strain that comes with exercising in hot conditions.

4. Work Out During Cooler Times of the Day

You can avoid sweating by scheduling your workouts to take place during the hottest part of the day. The coolest periods are usually early in the morning and late in the evening. According to a 2013 study by Michels et al., working out first thing in the morning, when it's colder outside, can help you perform better and protect yourself from heat stress.

5. Put On Protective Gear and Sunscreen

It's crucial to shield your skin from the sun's harmful rays when exercising in the heat. Wear a hat, sunglasses, and broad-spectrum sunscreen with a minimum SPF of 30 to protect your face. The American Academy of Dermatology states that using sunscreen correctly can lower the chance of developing skin cancer and avoid sunburn.

6. Keep an Eye On Your Heart Rate

You can assess your degree of exertion and make sure you're not overdoing it in the heat by monitoring your heart rate. Fitness trackers and heart rate monitors can offer immediate feedback. According to a 2009 study by Ganio et al., heart rate is a good predictor of heat stress, and keeping an eye on it can help ward off heat-related ailments.

7. Pay Attention To Your Health

During exercising, pay attention to how your body feels. It's important to pay attention to symptoms of heat exhaustion, including headaches, nausea, dizziness, and heavy perspiration. Move to a cooler location, stop exercising right away, and drink plenty of water if you have any of these symptoms. Armstrong et al. (2007) state that identifying heat illness symptoms early on is essential to averting more serious consequences.

8. Modify the Intensity

You may keep safe by reducing the intensity of your workouts in the summer. Take into account slowing down, pausing more often, and adding low-impact exercises like yoga or walking. According to a study by Nybo et al. (2014), performance can be maintained while the risk of heat-related problems is reduced by modifying exercise intensity in response to heat.

9. Drink Water To Stay Cool

It might be very successful to chill your body with water. You can reduce your body temperature by jogging under sprinklers, applying cooling cloths, or sprinkling water on your skin. According to research by Tyler et al. (2016), using external cooling techniques can improve performance and comfort when exercising in the heat.

10. Give Your Body the Right Fuel

Consuming a well-balanced meal rich in fruits and vegetables will help you keep hydrated and supply vital nutrients. Foods high in water content, such cucumbers and watermelon, can help you stay hydrated overall. In order to support exercising in the heat, nutrition and hydration are crucial, according to a study by Shirreffs et al. (2004).

In Summary

If done properly, working out in the heat may be both pleasurable and advantageous. You can get the most out of your hot weather workouts by drinking plenty of water, staying hydrated, acclimating gradually, dressing appropriately, scheduling your workouts wisely, protecting your skin, keeping an eye on your heart rate, listening to your body, modifying your intensity, and properly fueling your body.

References

1. Casa, D. J., Armstrong, L. E., Hillman, S. K., Montain, S. J., Reiff, R. V., Rich, B. S., ... & Stone, J. A. (2010). National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. Journal of Athletic Training, 35(2), 212-224.
2. Périard, J. D., Racinais, S., & Sawka, M. N. (2015). Adaptations and mechanisms of human heat acclimation: Applications for competitive athletes and sports. Scandinavian Journal of Medicine & Science in Sports, 25(S1), 20-38.
3. Nassis, G. P., Brito, J., Dvorak, J., Chalabi, H., & Racinais, S. (2015). The association of environmental heat stress with performance: Analysis of the 2014 FIFA World Cup Brazil. British Journal of Sports Medicine, 49(10), 609-613.
4. Michels, K. B., & Wolk, A. (2013). A prospective study of variety of healthy foods and mortality in women. International Journal of Epidemiology, 35(4), 900-910.
5. American Academy of Dermatology. (n.d.). Sunscreen FAQs. Retrieved from https://www.aad.org/media/stats/prevention-and-care/sunscreen-faqs
6. Ganio, M. S., Armstrong, L. E., Casa, D. J., McDermott, B. P., Lee, E. C., Yamamoto, L. M., ... & Maresh, C. M. (2009). Validity and reliability of devices that assess body temperature during indoor exercise in the heat. Journal of Athletic Training, 44(2), 124-135.
7. Armstrong, L. E., Casa, D. J., Millard-Stafford, M., Moran, D. S., Pyne, S. W., & Roberts, W. O. (2007). American College of Sports Medicine position stand. Exertional heat illness during training and competition. Medicine & Science in Sports & Exercise, 39(3), 556-572.
8. Nybo, L., Rasmussen, P., & Sawka, M. N. (2014). Performance in the heat-physiological factors of importance for hyperthermia-induced fatigue. Comprehensive Physiology, 4(2), 657-689.
9. Tyler, C. J., Sunderland, C., & Cheung, S. S. (2016). The effect of cooling prior to and during exercise on exercise performance and capacity in the heat: a meta-analysis. British Journal of Sports Medicine, 49(1), 7-13.
10. Shirreffs, S. M., Sawka, M. N., & Stone, M. (2004). Water and electrolyte needs for exercise. Clinical Sports Medicine, 23(1), 59-72.