Things to consider when exercising in hot weather
With the arrival of the summer season and the end of lockdowns, the excitement of being outdoors and taking our day-to-day activities outdoors took over. Although the refreshing energy of the summer season manifests itself in our body by the need to move more, even walking in the fresh air with rising temperatures and humidity can itself be a cause of fatigue and exhaustion. As soon as we enter the house from the outside, we can feel quite tired, even if we have not moved much, and we may need to rest more than ever after exercising in hot weather.
For those who do their workouts outdoors, high temperatures and humidity can cause severe symptoms that can threaten their health and cause dangerous disorders such as sunstroke.
What happens in our body when we exercise in hot weather?
Greater muscle contraction during sports and movement generates more heat in the body and activates a number of cooling mechanisms to maintain core body temperature, which should be constant. regulation of core body temperature area of the hypothalamus managed. The anterior hypothalamus directs physiological responses to regulate body temperature, while the posterior hypothalamus coordinates the processes needed to keep the body warm in cold weather.
When you move or exercise in a hot outdoor environment, the receptors on your skin detect the temperature increase and start sending signals to your hypothalamus, and according to these messages, the hypothalamus initiates a series of physiological responses in the body. to maintain a constant body temperature. According to the signals sent from the hypothalamus to different parts of the body, sweat glands are activated, blood vessels dilate, and, approaching the surface of the skin, the increase in temperature inside the body is balanced by heat on the cooled surface of the skin.
The operation of this heat balancing system, which the body controls itself, without needing any support; When the air is very hot and the humidity is high, it can become unbalanced, especially when the body’s core temperature rises too much during exercise and vigorous movement. Exercise and movement in a humid environment can become much more difficult and dangerous for the body, as it is difficult for the body to sweat when the humidity is very high.
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Why do we get more tired when exercising in very hot weather?
While exercising in hot weather makes it harder to regulate our own body temperature, it can also reduce our physical performance and lead to more fatigue.
When you’re trying to exercise in hot weather and your hypothalamus senses a sudden increase in body temperature, it sends less neural stimulation to your muscles to prevent your body from overheating when you move, after being stimulated by skin receptors. This decrease in nerve stimulation can cause feelings of fatigue.
Another reason why we get tired more quickly when exercising and moving in hot weather is that when the temperature rises, the muscles produce more free radicals, and an increased amount of free radicals causes a feeling of fatigue. Research shows that when exercising in a hot environment, muscle glycogen stores are depleted faster, and the rapid depletion of glycogen causes a feeling of fatigue. Therefore, both signals transmitted by the hypothalamus and physiological processes, such as an increase in free radicals, are among the most important reasons why we get tired more quickly when moving in hot weather.
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Ways to move without getting tired in hot weather
Although it is difficult to exercise and move in the heat, it is possible to exercise and move around safely by taking the necessary precautions.
They prefer early morning and late evening hours when it is relatively cool.
As temperatures are relatively cooler in the summer in the morning and evening hours, this is the best time to exercise and go outside. Therefore, you may prefer this time when the temperature is low so that your body temperature can be kept in balance and the air temperature does not affect your systems.
Also, no matter what time of day you work out, you should stay in the shade as much as possible and dress appropriately. You can choose sportswear made from breathable, lightweight fabrics that won’t block sweat from evaporating. Also, knowing that your skin will be more exposed to the harmful rays of the sun because you’re outdoors, you can use a high SPF sunscreen and make sure to reapply your sunscreen every 2 hours when you’re out and about. sweat.
To check the hours when harmful sun rays are intense in your area by exercising outside in hot weather. solar calendar you can use. With gunes.app by We Live Healthy, you can find out what hours UVB rays are most intense in your area and plan your training program outside of those hours.
Modify the exercise program if necessary
Intense air humidity is one of the biggest challenges your body faces when it activates its self-cooling mechanism. When we exercise and move in hot air, the first thing the body does is try to cool itself by producing more sweat to balance out the elevated body temperature.
However, when the air is very humid, the sweat cannot evaporate and thus cool the body. For this reason, when you want to train outside, you should definitely consider the level of humidity, and when the humidity is very high, you need to train indoors, not outdoors, and you must be aware of the fact that you must cancel your workouts. exercise program on some days.
In summer, it is extremely important to stretch your exercise program according to temperature and humidity, cancel the program on certain days, and reduce the intensity and amount of exercise to protect your health. You should not neglect to listen to your body and give it time to be patient in order to adapt to changing conditions.
Drink plenty of fluids according to your exercise and activity intensity
Dehydration is one of the most important concerns for those who train outdoors. During the summer months, when the weather is very hot, always carry a sugar-free sports drink or mineral water containing electrolytes or high amounts of minerals. Especially if you exercise for a long period of time, be sure to drink 1 or 1.5 liters of water during your workout and consume plenty of water and minerals to replenish the water you lost after your workout.
To track your body water content, you can check the color of your urine. Your urine should ideally be clear and pale yellow in color. Dark-colored urine with a strong smell of ammonia indicates dehydration. Focusing on the signals your body gives during and after your workout, make sure to drink water whenever you feel thirsty to determine the amount you need to consume according to the intensity of your workout, even if you don’t feel thirsty. , and consume this amount. liquids.
To simultaneously meet the body’s needs for water and minerals, in addition to liquid, you can consume seasonal fruits and vegetables with a high content of water and minerals, fresh and raw; You can increase your water and mineral intake by sweetening your drinking water with these fruits and vegetables.
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Listen to your body’s signals
When your body overheats, that is, reaches an average temperature of 40 degrees Celsius or higher, Sunstroke situation you may be facing. In addition to its symptoms such as sunstroke, dizziness, nausea and fatigue, it can turn into an urgent situation as it can reach such a serious size that it can cause organ damage. Therefore, when playing sports in hot weather and on the road for a long time, time is one of the most important issues.
As soon as you notice these symptoms, you should stop exercising and rest for a while in a cool, shaded, air-conditioned area, if possible. If your symptoms persist after you have rested, we recommend that you contact the nearest medical facility.
In conclusion, we can say that playing sports and moving in hot weather is extremely tiring and difficult. However, by adjusting certain conditions appropriately, you can enjoy an enjoyable outdoor workout without getting tired or harming your body.
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