Times Of TIU

Author: Jonathan S.

Editor: Zyla H.

Translator: Kotomi T.

Like diet and sleep, exercise is one of the pillars that help us maintain our health. However, this is not easy for everyone for a variety of reasons, such as a busy schedule or, more importantly, an unsuitable environment. With the hottest time of the year on the horizon, here are some tips to make sure you stay cool and safe, with an explanation of the risks one might face exercising in the summer heat and how to avoid them.

The Risks of Exercising in Heat

Exercising in hot weather has several risks for fitness enthusiasts and athletes alike. One of the most dangerous risks of exercising in hot weather is heatstroke, a condition where the body fails to regulate its temperature, resulting in damage to the brain, heart, kidneys, and muscles. Some symptoms of heatstroke include: headaches, confusion, slurred speech, nausea, and red skin. Another risk is dehydration, which occurs when you don’t consume enough water, resulting in the body losing more fluids than it can replenish. Some less commonly known symptoms of dehydration include sunken eyes and pain when swallowing. 

Choosing a Time and Place To Train

When exercising this season, choosing the right time and place can enhance your training performance and safety.  It might be best to work out early in the morning, since the temperature is usually cooler and the humidity is lower, reducing the chance of overheating and dehydration. Training in the evening can also be safe, but it can be less effective with some materials retaining heat from the day. If you have a gym membership or equipment at home, it might be far safer to work indoors, as you can control the temperature and stay sheltered from the heat.

Cooling Techniques

To reduce the risks that you might face and treat heat-related risks during exercise, you might want to try and use some cooling strategies that reduce the temperature of your body before, during, and after your workout.

• Pre-workout cooling: Some ways you can cool your body down before working out include methods like using cooling packs or taking a cold shower before working out.
• Mid-exercise cooling: Using cold, damp towels and spraying yourself with water during workout breaks can help you regulate body temperature during your workout.
• Post-workout cooling: Lastly, some post-exercise techniques like ice baths and cool showers can not only help you cool down after a workout, but also help with  muscle recovery.

Nutrition for Hot Weather

A proper and nutritious diet in hot weather can help prevent overheating and even help you keep your energy level more regulated during exercise. Light meals that are easy to digest are better for exercising during summer. Additionally, choosing food with high water content, like fruits, can keep your body hydrated, while also giving you the essential minerals that you would normally lose through sweating. Lastly, try your best to avoid heavy food, as it can cause blood sugar spikes and increase body temperature, resulting in overheating.

Overall, when exercising during summer, try to find a cool place and remember to stay hydrated in order to minimize the chances of heatstroke. Stay safe and have fun!