Exercising in this heat is not without risk! These tips will help you to work out safely in high temperatures.
1. Avoid peak times
Try to limit your sporting activities to when it’s a little cooler. Get up early or stay up a little later. It is also important to gradually increase the intensity of your workout. Your body needs time to adapt to the higher temperatures and the changed environment.
2. Drink enough
It’s obvious, but it can’t be said often enough. Drinking enough is crucial! At high temperatures you sweat more, so your body needs even more fluid than normal. Make sure you always have a bottle of water at hand.
3. Adjust your clothes
If you’re going to work out in the heat, choose light, breathable and light-coloured outfits. Not only will these clothes keep you cool during the workout, they also help prevent skin irritation or heat rash. Also, don’t forget to put on a hat.
4. Put on sunscreen
Athletes often apply only apply some sunscreen to their face but tend to forget about the rest of their body. Make sure you put sunscreen on all parts of your body that are exposed to the sun.
6. Increase your salt intake
In warm weather, a shortage of salt (due to all that sweating) can contribute to heat exhaustion. Drinking water alone is not enough. Choose drinks and foods that are rich in sodium and potassium. Olives, salty nuts and pumpkin seeds are good options.
7. Listen to your body
The most important of all. Even if you take all precautions, it is important to listen to your body. Make sure to take your mobile phone with you when working out so that you can call for help if you’re feeling a little weak.