Regular exercise is good for our health. Many people go outside when it’s warm to jog, play basketball, or do yard work. Or, sometimes it’s great to go to the beach when it’s hot, but not to work out. You might be wondering, is it safe to exercise in hot weather?
In this blog post, we’ll talk more about working out and what you need to know before working out when the weather is hot.
IN THIS ARTICLE
11. Conclusion
Importance Of Exercising
One of the most important things you can do for your health is to work out regularly. Being physically active can improve the health of your brain, help you control your weight, lower your risk of getting sick, strengthen your bones and muscles, and make it easier for you to do everyday things.
Adults can improve their health if they sit less and do any amount of moderate to vigourous physical activity. Physical activity is one of the few things you can do that has a big effect on your health. Physical activity is good for your health no matter how old you are, how well you can move, what race you are, or what shape or size you are.
A great goal is to exercise at least 30 minutes five times a week. But most people need to take it slow at first. Start by working out for 20 minutes twice or three times a week. Once you feel comfortable, slowly increase how long you work out and how many days a week you do it.
Is It Safe To Exercise In The Heat?
Exercising in hot weather puts extra stress on your body.If you don’t watch out when you work out in the heat, you could get sick. Your core body temperature can go up because of the exercise and the temperature and humidity of the air.
When the temperature and humidity of the air go up, your core body temperature goes up, too. Then, to cool you down, your body sends blood to your skin. That means less blood is getting to your muscles when you exercise, which makes your heart rate go up. According to Australian Doctor Dr Tracy Shang, you must maintain the core body temperature around 36 to 37 degrees to be safe.
Understanding the Effects of Hot Weather on the Body During Exercise
Your core body temperature goes up when you work out and when it’s warm outside. When you mix the two, like when you run on a hot and humid day, even the most experienced athletes need to be careful. Your body cools itself by sweating, but it’s harder to get cool in humid weather because sweat doesn’t dry off your skin as quickly. As your body works hard to stay cool, your heart rate goes up.
If it’s hot or humid, you should cut back on your workout. On a cool day, a workout that seems easy can be very hard on a hot, humid afternoon. Respect your body and what it can and can’t do. In hot weather, people with bigger bodies, the elderly, kids, and those who aren’t used to working out hard should be very careful.
HOW TO STAY SAFE WHEN YOU WORK OUT IN THE HEAT
Exercising safely in hot weather is risky. This can trigger heat illnesses that might need medical attention. So if your planning to exercise outdoors in hot weather, here are tips for exercising safely during the hot days.
Check the weather
Pay attention to forecasts and warnings about heat. Know what the weather is going to be like during the time you plan to be outside and know the air temperature for humidity. When there are running events, there are flag warning signs that show how hot and humid it is. Checking the weather before doing any kind of workout routine is essential in exercising safely. For example, a yellow flag needs to be watched carefully, and races are called off when there is a black flag.
Think About Taking A Shower Before You Work Out
Research shows that changing your body temperature before a workout can affect how well you do during the workout. This could be a good strategy for athletes who compete in stressful situations. A good way to cool down before working out in the heat is to take a cool shower or go for a quick swim.
Wear The Right Clothes
When working out in hot weather, what you wear is important. In hot weather, you should wear clothes that are light in colour and don’t soak up sweat. Dark, heavy clothes can make you even hotter. Gear, like protective padding or helmets, can also trap heat and make you hotter. If you have to get dressed, cut down on the intensity and length of your workout.
Hydrate, Hydrate, Hydrate
When it’s hot outside, make sure to drink plenty of cold water and eat foods that are high in water, like crisp lettuce, watermelon, grapefruit, broccoli, and tomatoes. You also try to drink sports drink that increase the level of electrons that can help you hydrate.
Sweating is a surprising means of shedding a few pounds of water weight. Before and after your workout, get on the scale, and for every pound you lose, drink 2 to 3 cups of water. Water is an excellent choice since it happens quickly through your digestive system and into your cells. When you work out for more than 60 minutes or sweat a lot, protein shakes can help your body refuel and rehydrate faster.
Pay Close Attention To Heat Advisories
We always like it when people work out, but sometimes it can be dangerous to do it outside. We ask that you listen to any weather advisories about heat. Want to keep doing what you’re doing? Try to exercise inside. If you can’t go to a gym, there are a lot of exercise videos you can watch online. Just stay within your limits and stretch to reduce the risk of getting hurt.
Wear Sunblock And A Hat To Protect Yourself From UV Rays
During the warmer months, you should take care not to get a sunburn or melanoma, which is much worse. The best way to protect your skin is to wear a hat and long-sleeved shirts that let air in. But keep in mind that covering your skin also makes it harder for your skin to get rid of sweat and makes you more likely to get sick from the heat. It is very important to use a good sunscreen.
Even if the SPF is high, it doesn’t always mean that there is more protection from UV rays. Read the label on the back of the sunscreen to make sure it blocks both UVA and UVB rays. Look for ingredients that offer good protection, like titanium dioxide, zinc oxide, avobenzone, and Mexoryl SX. Lastly, make sure to use the right amount and reapply every two to three hours.
Importance of Hydration in Hot Weather Exercise
When you work out, your body sweats to try to get its temperature back to where it should be. As sweat evaporates from your skin, it takes heat away from your body, but you also lose body fluid.
During exercise, you need to drink fluids to make up for the fluids you lose when you sweat. So, you’ll lower the chance of heat stress, keep your body working normally, and keep up your performance. The general rule is that you need to drink fluids if you are sweating.
When you work out in the summer heat, your body will lose sodium and water very quickly. Even losing just 2% of body mass through fluid loss has a big effect on health and performance. If you drink enough water, you can keep your aerobic capacity, resilience, strength, body temperature, heart rate, brain function, immunity, and cognitive function.
Preparing for Exercise in the Heat
In order to get ready for exercise in the heat, it’s important to eat foods with a lot of water and electrolytes throughout the day:
- Soups, broths, vegetable juices, 100% fruit juices, fruit smoothies
- Oranges, apples, berries, melons, pineapple, watermelon, celery, tomatoes, cucumbers, and other fruits and vegetables.
- Snacks like pretzels, popcorn, pickles, jerky, and trail mix that are high in salt.
Types of Exercises in Hot Weather
List below are the type of exercise you can do depending on the weather. We just have outdoor and indoor activities you can enjoy during hot weather.
Outdoor activities
- Running and jogging
- Biking
- Swimming
- Hiking
Indoor exercises
- Yoga
- Pilates
- Strength training
- Aerobics
Benefits of Exercising in Hot Weather
Boosts sweating and blood flow.
Your body’s natural response to heat is to make more sweat and get more blood flowing. Your body will be able to work out better in a wider range of temperatures if you teach it how to deal with these changes. Also, working out safely in the heat can speed up your heart rate and make you sweat more, which is good for your heart health.
Helps Get Rid Of Toxins
Research shows that people sweat an average of one litre per hour when they are working in hot places. This rate of sweating helps with detoxification and lets your body get rid of toxins. Don’t forget that you need to drink a lot of water to replace these fluids after a workout outside.
Reduce Cardiovascular Disease
In the United States, heart disease and stroke are two of the main causes of death. If you move around for at least 150 minutes a week, you may be less likely to get these diseases. You can lower your risk even more if you move around more. Your blood pressure can also go down and your cholesterol levels can go up if you work out regularly.
Make Your Bones And Muscles Stronger.
As you get older, it’s important to take care of your bones, joints, and muscles, which keep your body together and allow you to move. Taking care of your bones, joints, and muscles can help make sure you can do your daily tasks and be physically active.
Lifting weights and other muscle-strengthening activities can help you build or keep your muscle mass and strength. This is important for older people who lose muscle mass and strength as they get older. No matter how old you are, you will get even more out of muscle-building activities if you slowly increase the weight and number of reps you do.
Beware Of The Dangers Of Heat Exhaustion And Heat Stroke
People often use these two terms the same way, but they mean very different things. These are illnesses that could be very dangerous and need to be treated right away. The body sweats to cool itself down. The skin’s sweat evaporates, which helps keep the body at the right temperature. But when it’s humid outside, sweat doesn’t dry up as quickly. So, the body’s temperature goes up.
Frequently Asked Questions
How does hot weather affect exercise safety?
When precautions aren’t taken, exercise can be a lot less safe when it’s hot outside. When the body gets too hot, it can cause heat exhaustion, heat stroke, dehydration, and other illnesses that are caused by heat.
How do I know if it's too hot to exercise outside?
When thinking about working out outside, it’s important to pay attention to the temperature and humidity. Most of the time, it may be too hot to exercise outside if the heat is above 90°F (32°C) or the humidity is above 60%. But the best temperature and humidity levels can be different for each person, depending on things like age, fitness level, and health in general.
How can I cool down after exercising in hot weather?
After working out, slow down and walk for at least 5–10 minutes to bring your heart rate back to normal. Rest in a cool, shady place to let your body get used to the heat.
What are some good exercises to do in the pool during hot weather?
Swimming is a great way to stay cool and work out your whole body when it’s hot outside. The resistance from the water can help you get stronger and improve your cardiovascular fitness. With water aerobics, you can work out your whole body without having to put stress on your joints.
What are the best foods to eat before and after exercising in hot weather?
Eating the right foods before and after working out in hot weather can help you keep your energy up, replace fluids you lost, and avoid getting sick from the heat. Fruits and vegetables that are high in water, like watermelon, cucumbers, and berries, can help you stay hydrated before you work out.
What are some common mistakes people make when exercising in hot weather?
Getting dehydrated is a big risk when working out in hot weather. People often forget to drink enough water or wait until they are thirsty to drink. When it’s hot outside, if you work out too hard or for too long, it can put a strain on your system and make you more likely to get heat exhaustion or heatstroke.
Conclusion
If you take the right steps, you can work out even on hot weathers. The most important thing is still to watch out for your health. When working out in hot weather, there is a chance of getting heat stroke and becoming dehydrated. However, this can be avoided with the right preparations. We hope that you can use this blog post to help you know if is it safe to exercise in hot weather!