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High temperatures and air humidity tire the body more than you think. Experts show how to exercise, hydrate and avoid dehydration, dizziness and problems during hot days<\/p>\n
Physical activity should not be stopped even during late spring and summer, but temperature changes require greater care. When temperatures rise, the organism becomes more tired to maintain normal body temperature, so even the usual activities can become more difficult.<\/p>\n
High temperatures dilate blood vessels, which can more easily lead to a drop in blood pressure, blood sugar and energy, while the risk of dehydration increases. The body cools itself through sweating, but when the air is humid, sweat evaporates more slowly and the body has a harder time releasing excess heat.<\/p>\n
Hydration is the basis of any summer activity<\/p>\n
Drink water regularly throughout the day, but do not overdo it by drinking large amounts at once. It is better to drink little by little, at regular intervals, especially during breaks.<\/p>\n
After the activity you can drink a little more, but not excessively. A simple indicator of hydration is the color of urine: a light yellow color usually indicates good hydration, while a darker color can be a sign that the body needs more fluids.<\/p>\n
Foods rich in water and minerals, such as apples, oranges, watermelon, celery and carrots, also help.<\/p>\n
Although the importance of hydration is emphasized during the summer, drinking too much water in a short time can upset the balance of electrolytes and lower the level of sodium in the blood, a condition known as hyponatremia.<\/p>\n
Energy drinks, sports drinks and sweetened liquids should be used with caution because they often contain a lot of sugar and calories. For most people who exercise recreationally, water is enough, Telegrafi reports.<\/p>\n
Slow down the pace until the body gets used to the heat<\/p>\n
High temperatures are additional stress for the body. Therefore, it is not advisable to continue with the same intensity as in spring or autumn. If you run, in the first few days of the heat replace running with faster walking or shorter distances. If you walk every day, slow down and take more frequent breaks.<\/p>\n
Persons with chronic diseases or those using regular therapy should consult a doctor about the safest way to exercise during high temperatures.<\/p>\n
Choose the right time for physical activity<\/p>\n
During the summer, outdoor activities are best done early in the morning or in the evening, after sunset. The period from late morning to early evening usually brings the greatest heat load and should be avoided.<\/p>\n
Swimming, aqua-fitness and water activities are good choices in the summer, but even then direct exposure to the strong sun should be avoided.<\/p>\n
Light, loose, light-colored clothes and breathable materials help the body cool down more easily. Dark colors and heat-retaining materials can make activity more strenuous.<\/p>\n
During the heat, don’t ignore the warning signs. If you feel weak, dizzy, headache, muscle cramps, nausea, vomiting, rapid heart rate or shivering in the skin despite the heat, immediately reduce the intensity or stop the activity.<\/p>\n
On days with very high temperatures, it is perfectly reasonable to shorten the exercise or move it to a cool space. Even a short activity at home, such as strength training, stretching or a plank a day, can help maintain rhythm and fitness during a heat wave.<\/p>\n
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