Exercising regularly is known to have positive benefits for the body. However, there are things you should be aware of when exercising outdoors, especially in hot and humid weather. There is a risk of heat exhaustion due to prolonged exposure to hot sunlight, which can lead to heatstroke in severe conditions.

Heat exhaustion occurs when the body is unable to regulate body temperature properly in extreme heat. In this condition, you may experience dizziness, headache, nausea and vomiting, confusion, rapid heartbeat, high body temperature, changes in sweat output, or unusual fatigue. How should you exercise in extreme heat to stay healthy?

Guidelines for Exercising in Extreme Heat

Pay attention to what you eat before your workout

Food is indeed an important source of energy for activity. However, you may want to consider avoiding heavy meals about 2-3 hours before exercising in the heat. Foods that are high in fat and protein take longer to digest. Digesting food requires energy and the body produces heat. Of course, when you're out in the hot sun, you don't want your body to get hotter.

If you want to replenish your energy before exercising, you can choose snacks such as fruit and yogurt that can provide energy quickly without excessive pressure on the digestive system. These snacks should be consumed about an hour before exercising.

Protect yourself from Ultraviolet (UV) rays

When exercising in direct sunlight, you need to use sunscreen with a high enough SPF and wear clothing that protects the body from UV rays to maximize its protection. Make sure the sunscreen is applied to all areas of the body that will be exposed to the sun, including the face, arms, and neck. Choose clothing with UV protection, such as long-sleeved shirts or long pants and hats that not only provide extra protection but also provide enough shade.

Choose sweat-absorbing clothing

Choosing the right sportswear in hot weather can be key to maintaining comfort and preventing overheating. Some sportswear has been specifically designed for physical activity and can help regulate body temperature better.

Choose materials such as polyester, spandex, and nylon that are known for their ability to absorb sweat and dry quickly. It also adds value if the clothes you choose can also provide additional protection against harmful UV rays.

The thickness of the clothing should also be adjusted according to the temperature and activity. Avoid materials that are too thick so as not to make you even hotter.

Drink enough water before, during, and after exercise

Adequate hydration is also an important aspect to consider when exercising in extreme heat. Make sure you drink water at least an hour before exercising. You can drink cold water because it can be absorbed quickly.

During exercise, drink water regularly too, especially if you sweat a lot. Ideally, you may need to drink about 500-1000 ml of water for every hour of exercise you spend in the heat. The water is drunk to replace the fluids lost during the activity. The amount of water you need to drink varies depending on how much fluid you have lost.

However, keep in mind that you should not drink a lot of fluids in one go. You can drink small amounts of water regularly within two to six hours after exercise. Drinking too much fluid is also not recommended.

Equally important is to recognize the signs of fatigue and heat stroke such as severe thirst, nausea, headache, shortness of breath, muscle cramps, and dizziness. Seek immediate medical attention at a hospital if you feel confused, vomit, sweat constantly, have seizures, or faint.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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