Everyone is fond of playing outdoors such as basketball golf or simply jog to the beautiful sceneries in highlands. Though health enthusiasts enjoy working out outdoor under the heat of the sun, it can be challenging too when the temperature starts getting higher because heat waves can do harm to our body also.
So, how you stay cool while exercising under the sizzling sun?
Hot weather can somehow affect the normal functioning of our body. Working out under the heat of the sun puts extra stress on the lungs and even heart since both the exercise itself and the air temperature increase body temperature. To dispel the heat that comes in to our body, more blood circulates through the skin thus leaving less blood supply to the muscles causing the heart rate to increase.
Also, when the humidity of the air is high, the body experiences more stress since sweat does not readily evaporate from the skin. In fact, it adds to the heat which increases the body temperature. Normally, the skin, blood vessels and perspiration level adjust with the heat. But when exposed to high temperatures and humidity for an extended period of time, these natural cooling systems may fail. This results to a heat-related sickness like heat exhaustion, muscle cramps and heat stroke.
To prevent this heat-related sickness, here are some different basic precautions that one needs to know before going out:
Be mindful in adapting the temperature outdoors. If you are used to work out indoors or in a cooler weather, gradually engage yourself outdoors. As the body adapts to the heat, it gradually increase the intensity of your workouts.
Dress properly. Light and loose-fitting clothing increases sweat evaporation and cooling since the air could easily pass over your body. Thus, avoid dark colors, since it can absorb heat.
Wear sunscreen when at outdoors. It is because when you acquire sunburns, it could decrease your body's ability to cool itself.
Drink lots of water. An at least two liters of water a day is not bad for a work-out, since your body needs to rehydrate. Sports drink can also be offered if you are planning to workout intensively. You must avoid drinks that contain caffeine and alcohol since it promotes fluid loss.
Make some back-up plan. If you are concerned about the sizzling heat outdoors, you could workout indoors. Have your exercise in a gym, climb stairs in an air-conditioned building or do some walk laps inside your home.
If you feel some manifestations such as headache, muscle cramps, nausea and vomiting, weakness, dizziness or rapid heartbeat, then better stop exercising outdoors and get out of that sizzling heat. You might acquire heat-related sickness.
Exercise is not bad for our health. Working out is important to maintain our fitness and always in shape but do not put your health at risk when doing outdoor activities under a hot weather.
