Tips for exercising on hot days

Summer can be a great time to exercise because of the number of outdoor activities you can do, such as biking, swimming, or hiking.

However, during the summer, precautions should always be taken when it comes to exercising outdoors. Especially if we are in a tropical or very humid place.
Some of the biggest problems we face in doing so are the risk of dehydration and maintaining a healthy electrolyte level. Every time we exercise, our body loses water and electrolytes, both of which are essential for our body to function properly. Lack of hydration can cause nausea and dizziness. If a case of severe dehydration is left untreated, it can lead to kidney failure and in more severe cases, death.
Here are some tips that will be very useful when exercising on hot days:

Time of day is key

Unless you have some kind of competition coming up that is during the hottest part of the day, it is recommended that you avoid exercising between 10 a.m. and 3 p.m., as these are the hottest hours of the day. The ideal time to exercise will always be in the early morning hours or once it starts to get dark.

Wear light-colored, lightweight clothing.

Try to wear warm coloured clothes as these will help keep the heat waves from concentrating on your clothes and the cotton will help sweat evaporate more easily. You can also opt for clothes that are specially made for working out, as they are usually made with material to keep your body cool.

Don’t forget the sunscreen

Even if the day is a little cloudy, never forget to put on sunscreen before going out. This way you will avoid possible burns or any other damage to your skin.

Stay hydrated

Drink a glass or two of water before you leave the house. Carry a bottle with you and try to drink every 15 minutes even if you are not thirsty. Once you’ve finished your routine, drink another few glasses of water.

Look for shady spots

If possible, try to stay out of direct sunlight. Another option is to stay in the shade for a few minutes while you return to your physical activity.

Check the weather ahead of time

Make sure you don’t expose yourself to high temperatures that could put your health at risk.

Listen to your body

If at any point you feel dizzy, nauseous or very weak, it is best to stop your activity. Be alert, it could be dehydration or another heat-related condition.