What happens to your body when you exercise in hot weather

Exercise in hot weather can have a different impact on your body than to exercise at a comfortable or cooler temperature. It is essential to be aware of the various physical effects, safety advice and considerations associated with hot weather sports, training and physical form.

Jump at the main dishes to remember.

1. You sweat to cool the body

Your body strives not to overheat by sending more blood to the surface, where heat can radiate and you sweat to cool your body more. As sweat evaporates, the skin is cooled.

For the most part, light or moderate perspiration is not harmful, but excessive sweating can contribute to dehydration (losing more liquids than you fall asleep) and can even be a sign that you risk heat disease.

Be sure to drink enough liquid when you exercise in heat so as not to lose too much liquid in your body too quickly. As you also lose sweat salt, you may need an electrolytic drink to reconstruct lost salt and water.

2. Your performance is reduced

Stress on the body to maintain its temperature and not overheat in a hot environment reduces the performance of aerobic activities (such as running, bicycle and other endurance activities) and many sports. You may not be able to run or bike as fast or as much as you wish.

Research shows that people tend to overestimate their time and effort during exercise in heat. This can lead to a drop in exercise and intensity time.

3. You cannot burn as many calories as exercise in cooler temperatures

If one of your exercise goals is to lose weight or avoid gaining weight, you may not be very successful when you exercise in heat. There is evidence that exercise in cooler temperatures can be more effective for weight loss, but the results are mixed.

As you can feel stressed at a lower effort or put an end to training earlier than in cooler temperatures, you burn fewer calories during an exercise session.

4. You can become dehydrated

Dehydration occurs when your body lacks sufficient liquids. Heavy perspiration, does not consume enough liquids and excessive physical effort can all contribute to dehydration.

Some signs of rapid dehydration worsening include:

• Dizziness
• Headache
• Muscle cramps
• Nausea
• Fatigue, lack of energy
• Quick heart rate
• Fast breathing
• Fainting

If you feel one of these symptoms, it is important to:

• Stop exercising.
• Go up in the shade or in a cooler area,
• Drink liquids.
• Call for medical help if your symptoms are not resolved quickly.

5. This can help relaxation

Exercise at a hot temperature can have advantages. Hot temperatures while you move, stretch, meditate or perform breathing exercises can facilitate tension and help relax your muscles. Sometimes hot temperatures can help you relax, offering a soothing and comforting feeling before bed or when you want to relax.

How can you manage the exercise in the heat?

There are situations where you might want or need to exercise in the heat. For example, sports team training or training may take place outside in hot weather. Sometimes the environment where you exercise – as at home, a fitness center or outside – could be warmer than your ideal temperature.

If you need to exercise in heat, you can take several steps to help manage and prevent health problems. Safety advice to exercise in heat include:

• Dress in light and fresh clothes.
• Wear a sunscreen to protect the skin areas exposed against sunburn or other damage to the sun.
• Hydrate with water, electrolyte drinks, athletes or juice drinks.
• Snack on food with a higher water content, such as fruits.
• Take breaks inside or sit in the shade every 15 to 30 minutes, or each time you start to feel too hot.
• Try to cool before exercising, such as drinking an icy drink or wearing a coolant.
• Avoid hot drinks or caffeine before exercising in heat.

Main to remember

• Exercise in hot weather can harm performance and pose health risks.
• Recognize signs of dehydration, which may include symptoms such as dizziness, fatigue, headache and muscle cramps.
• Take precautions when you exercise in hot weather, such as drinking a lot of liquids, take regular breaks and look for shade.