People often avoid exercise during hot weather, citing discomfort during and after exercise. But if you follow these tips, you can benefit from and enjoy exercise even in hot weather.
When the temperature outside climbs to 30°C, there's no need to put off exercise until better times. You can and should exercise, but the key is to do it right and avoid overexerting your body.
During the summer heat, people often avoid exercising, citing poor health during and after exercise. But if you follow the tips we'll share in this article, you can benefit from and enjoy exercise even in hot weather.
Take cool showers more often
A refreshing, cool shower will reduce heat production, which increases during exercise. It also protects against overheating and invigorates.
Wear light clothes
Exercise clothing should be loose and breathable. Choose light-colored clothing. Dark colors heat up faster in the sun and can cause overheating.
Use sunscreen
Even when the sky is cloudy in summer, UV rays still affect your skin. To avoid burning, apply sunscreen before exercising outdoors. This is especially true for jogging and cycling.
Increase the amount of water you drink
Drinking plain water every day is important all year round, but when it's hot outside, you need to increase the amount of fluid you consume.
Furthermore, on training days, it's not enough to just drink water before and after. It's important to drink 500-700 milliliters every couple of hours. The recommended daily water intake for men is 2 liters.
Don't overexert yourself
In hot weather, it's a good idea to reduce your exercise intensity. For example, instead of 30 push-ups, do 15; instead of 5 sets, do 3. Higher temperatures and intense exercise increase body temperature, so instead of benefiting, there's a risk of harm.
As a reminder, British scientists recently concluded that a two-week break from exercise can impair metabolism and health. That's why it's important to continue exercising even in hot weather, taking into account the helpful recommendations we've outlined in this article.
