It is always good to practice physical exercise, but when temperatures are high you have to take precautions and be attentive to the body’s signals.
In summer everything is more fun and you want to go out and enjoy the outdoors, for example, doing sports. When the sun shines, many put on their sneakers and meet friends to run through parks and city streets. And those who normally train in gyms also throw themselves outside.
However, when temperatures reach the highest of the year, outdoor physical activity can become dangerous. Heat is an added stress factor for the body, even if you think you get along well. That is why it is necessary to recognize the symptoms that must be stopped.
THE RISKS OF EXERCISING IN TOO MUCH HEAT
With the heat you sweat more because the body is making an effort to lower the temperature (and with sweat increases the risk of burning your skin with the sun’s rays). In addition, the blood is directed to the surface to cool it. As a result, there is less blood available for the muscles and for the functioning of the internal organs. Blood pressure drops and heart rate increases.
This response of the body to heat increases the likelihood of cramping, dizziness and general malaise.
There is no temperature limit for sports. What matters is individual adaptability and behavior. The influence of humidity is very important: it is more comfortable and safer to run in dry heat than in humid heat. In any case, above 30 ºC extreme precautions must be taken.
Extreme heat can lead to rapid dehydration and overload of the cardiocirculatory system. If you train in full sun, you risk suffering from sunstroke, heat stroke or cardiocirculatory collapse.
Your body temperature can quickly rise to 40 ºC and from there things get very dangerous.
PRECAUTIONS IF YOU DO SPORTS WITH SUN AND HEAT
The first thing is to assess if it is not worth getting up early or waiting until the afternoon to exercise. It is preferable, but sometimes competitions or social gatherings “force” to face the hours of maximum heat.
In that case, it is advisable to be aware of the risks and keep an appropriate pace. We can run slower or walk and increase the frequency of breaks for rest.
It is imperative to drink before, during and after exercising. You can prepare your own isotonic drink with a liter of coconut water, the juice of two lemons or two oranges, a teaspoon of iodized sea salt and a teaspoon of baking soda.
WHEN TO STOP
The symptoms that you should end your exercise session are common sense, but we remind you:
- Fatigue.
- Cramps.
- Difficulty catching your breath.
- Dizziness.
- Sleepiness
- Headache
- Feeling irritable or lightheaded
- Alterations in vision
Before these symptoms, stop, get in the shade and drink. If you don’t feel better in a few minutes, see your doctor.