Exercise is great, but not when you’re under the heat. Staying outside for too long may cause overheating that will lead to heatstroke. If you like to use the outdoor world for exercising, it’s advisable to change your exercise routine when the heat and humidity index starts to rise. But you can actually exercise safely under the heat by following these tips. Here are 4 tips to help you prevent overheating during outdoor exercises:
Don’t forget your fluids
- Your body tends to lose a lot of fluids during exercise and may result to dehydration. Drinking plenty of water before exercising and even if you don’t feel thirsty is advisable. Aside from water, you can also add vegetables that contains 90% water to your diet. Such vegetables include broccoli, celery, cucumber, watermelon, and cantaloupe. Not just that, you should definitely avoid extreme over-hydration by filling your body with water all at once. Try drinking water before, during, and after your exercise. And always keep a water bottle with you when you’re doing your workout.
Too Hot? Avoid Going Outside
- Always plan your daily exercise schedule to avoid scorching hot sunny days. Instead of exercising outdoors where the heat is extreme, you can try working out indoors with the AC turned on, or making a fan blow directly at you. Running early in the morning before the sun is out or even in the evening is also a good thing too. Check out weather forecast to know when the heat will act up so you can plan your outdoor workout schedule ahead. If there is a heat warning for a day or two, it’s better to stay inside for a while.
Light Clothing for Better Comfort
- Wearing light clothing during your workout sessions outside the sun is one way to prevent overheating. Darker clothing is like a sunlight magnet, wearing so can make you sweat easily and therefore increases your body temperature. While light clothing on the other hand, reflects sunlight. Light clothing uses moisture-wicking fabrics, which helps pull the sweat away from your body. On the other hand, Dark clothing has natural fibers such as cotton which absorbs sweat.
Keep Track of Yourself for Signs of Overheating
- If you ever feel tired or extremely thirsty, getting muscle cramps, heavy sweating during your outside session, get yourself inside of your house, or somewhere out of the sun. Heat exhaustion is the first warning of overheating, if you don’t avoid this it will lead to heatstroke. While you’re inside remove some extra clothes to let your body cool down, drink plenty of water and get some rest. If you don’t feel better after an hour, it’s time to see the doctor and ask for help.