Exercising in hot weather requires careful planning and attention to safety to avoid heat-related illnesses such as heat exhaustion or heat stroke.
To start, choose the right time for outdoor activities, aiming for early morning or late evening when temperatures are cooler and the sun is less intense.
Wear lightweight, loose-fitting, and light-colored clothing to keep your body cool and allow sweat to evaporate more effectively.
Hydration is crucial, so drink water before, during, and after your workout, even if you don’t feel thirsty, to replace fluids lost through sweat.
If your activity lasts longer than an hour, consider a sports drink to replenish electrolytes. Be mindful of your body's signals, such as dizziness, headache, excessive sweating, or cramps, and take breaks in shaded or air-conditioned areas if needed.
Adjust your workout intensity to suit the conditions, starting with lower-intensity exercises and gradually increasing as your body acclimates to the heat.
When exercising in direct sunlight, apply sunscreen with at least SPF 30 to prevent sunburn, which can interfere with the body’s ability to cool itself.
Familiarize yourself with the symptoms of heat-related illnesses so you can act quickly if needed, and always let someone know your exercise plans, especially if you’re going to a remote area.