What should be considered when exercising in hot weather?
Exercising in hot and humid weather may cause the temperature of your body to increase even more. Therefore, you must consult your physician before doing exercises in these types of weather if you suffer from heart problems or chronic diseases such as diabetes. The body begins to perspire to cool itself in excessive heat. Nevertheless, if humidity is high, it is difficult to cool down. It’s hard for water to evaporate through the skin while breathing heavily. The heart rate goes up even higher to intensify cooling. Overweight people, children, the elderly and pregnant or nursing women must avoid exercising in hot weather and going out in the heat of the middle of the day.
Because the body sweats more during exercise, fluid intake becomes even more important. If you don’t replace the water you have lost, symptoms like weakness and fatigue can occur and exercise performance can be impaired. Furthermore, an excessive loss of body fluid results in weight loss. Drink three cups of water for every 500 gram decrease in body weight to help replenish fluid lost. Consuming ayran, kefir, mineral water, freshly squeezed fruit juices, smoothies and cold soups during exercise quenches your thirst and gives you energy, and with the vitamins and minerals they contain, can help restore the minerals lost through sweating.
Reference:
Academy of Nutrition and Dietetics. Eat Right. http://www.eatright.org/resource/fitness/sports-and-performance/hydrate-right/exercise-safely-in-hot-weather
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