If you are not careful, too much exercise and sweat can lead to heat stroke, nausea, headache and dehydration. If you stay in scorching heat for long, your body’s natural cooling system can start to fail, which can lead to fatigue and heatstroke.
Just drinking plenty of water is not enough because your body not only loses water but electrolytes and salt through sweat during exercise. Electrolytes are the minerals that help regulate and control the balance of fluids in the body.
Electrolytes include potassium, sodium, chloride, phosphorus, magnesium and calcium. Electrolyte imbalance in severe cases can lead to muscle cramps, twitches, weakness, heart arrhythmia, paralysis and even death by cardiac arrest.
Here are other things to do to exercise safely in the summer
Do not work out during this time of the day
Avoid working out from 10 am to 3 pm, which is the hottest part of the day. The best time to workout during summer is early in the morning. If you cannot get up early, you can exercise after the sunset. Make sure to check the weather forecast, if high ozone and air pollution are predicted, it’s best to workout indoors.
Wear loose and light coloured clothes
Dark colours absorb heat, while light colour clothes reflect heat. Wearing tight clothes will heat you up, cause discomfort and restrict breathing. Wear loose clothes to allow more air to circulate over your skin and to keep yourself cool. Cotton is the best fabric to choose if you are workout outdoors as it absorbs sweat well.
Do not miss the sunscreen
Be it the summer, winter or cloudy season, if you are exercising outside, always wear your sunscreen with at least SPF 30 or higher. Not applying sunscreen can lead to sunburn, which can increase your risk of premature ageing and skin cancer. Wear full clothing to decrease sun exposure.
Carry a water bottle
Drink at least two glasses of water before you head out to exercise. Carry a water bottle with you and keep sipping water in between your workout session. Drink more water after finishing your workout. Replenish the electrolytes with fruits and vegetables and not sports drinks, which are loaded with calories.
Look out for warning signs
Do not workout to the point that you start feeling dizzy, faint or nauseous. Listen to your body and stop immediately if you feel any such signs and symptoms – rapid heartbeat, light-headedness, weakness, dizziness, headache, muscle cramps, vomiting should not be ignored. If this happens, sit down, drink water and have some nourishing fruit or snack.