Reasonable Fitness in Scorching Summer
As the scorching summer arrives, the persistent high temperatures pose a challenge to outdoor sports enthusiasts. In fact, when the temperature exceeds 30°C, outdoor exercise carries the risk of “heatstroke.” So how can you exercise reasonably in the summer?
As we all know, exercise can quickly raise your body temperature, especially when your workout clothes fail to absorb sweat effectively. This makes it harder to regulate body temperature, disrupts bodily functions, and increases the risk of dehydration and heatstroke.
To prevent these dangers, we need to master some correct methods for exercising in the summer.
1. Exercise in the Early Morning or Evening During Hot Summer Days
Golden rule one: choose the right time to exercise. The sunlight is not as strong in the early morning or evening, making it suitable for workouts. Try to exercise in shaded and well-ventilated areas.
Fitness coach Julie Ferrez recommends avoiding exercise when the temperature exceeds 30°C. Intense physical activity in high temperatures can cause up to 30% of your body’s water to evaporate, thereby affecting bodily functions.
When the temperature is above 30°C, opt for moderate or low-intensity water-based activities (such as aqua yoga, aquatic gymnastics, and swimming).
Choice of exercise venues: air-conditioned gyms, indoor swimming pools, and shaded areas.
3. Don’t Wait Until You’re Thirsty to Drink Water
Water is an indispensable and loyal companion during exercise. Normally, you should drink 2 liters of water per day, and never wait until you feel thirsty to hydrate. Julie Ferrez says that by the time you feel thirsty, you’re already three hours dehydrated.
Recommendation: continuously replenish fluids before, during, and after exercise.
4. Avoid High-Intensity Exercise
Engaging in high-intensity exercise in high temperatures is a dangerous behavior. It’s better to wait for relatively cooler weather to do exercises that enhance cardiovascular function, such as full-body conditioning or aerobics. These types of exercises won’t cause your body temperature to rise too quickly (like cycling, brisk walking, yoga, and Pilates).
5. Fitness Beginners Should Exercise in Moderation
For office workers who enjoy working out under the summer sun, exercising in moderation may be the best choice. In short, you should avoid exercising under the blazing sun if you fall into any of the following categories:
(1) Non-professional fitness enthusiasts;
(2) Have relatively poor physical health;
(3) Suffer from chronic diseases (heart disease patients should be especially cautious).
6. Protecting your skin is very important
Julie Ferreira also mentioned that when exercising under strong sunlight, it’s essential to protect your skin. Sunscreen, a sun hat, and sunglasses are indispensable. While keeping your face and neck hydrated is important, don’t forget to hydrate other parts of your body as well.
7. Choose appropriate sportswear
When exercising in summer, prioritize lightweight fabrics and brightly colored clothes that absorb sweat more effectively. Avoid wearing nylon or other materials that do not allow sweat to evaporate efficiently.