Sports in summer
It's until mid-summer so far and the temperature is already rising. But this should not be an excuse to skip the exercise. You can continue outdoor activities even during the summer, just by keeping certain things in mind.
If you're not careful, excessive exercise and sweat can lead to sunstroke, nausea, headaches and dehydration. If you stay in high heat for a long time, your body's natural cooling system may start to fail, which can lead to fatigue and sunstroke.
Just drinking a lot of water is not enough because your body not only loses water but electrolytes and salt through sweat during exercise. Electrolytes are minerals that help regulate and control the body's fluid balance.
Electrolytes include potassium, sodium, chloride, phosphorus, magnesium and calcium. In severe cases, electrolyte imbalance can lead to muscle contractions, convulsions, weakness, heart rhythm disorder, paralysis and even death from cardiac arrest.
Some tips for a safe sport
Fortunately, we have some tips to help you exercise safely even on the hottest summer days.
1) Take a cold bath
Before you start your workout, you may want to bathe in cold water. Once you've finished bathing, get rid of the hair dryer and choose a wet head to help you stay calm during your workout.
2) Stay hydrated with the right fluids
Water is your best friend on a hot day to stay hydrated, however, if you plan to exercise for more than 60 minutes, you may also need to think about sipping sports drinks.
Sports drinks are important when exercising for long periods of time, especially in heat, because they contain potassium and electrolytes that can moisturize and rejuvenate your body. High levels of sodium may already be beneficial to your body, and sodium is an essential ingredient for a hot day.
As with everything, moderation is the key.
3) Wear light clothes
Bright colors are good because they will reflect the sun and also help make you clearer in oncoming traffic. Lightweight and affordable raw cotton can help you stay dry.
If you're willing to brag a little more, choose t-shirts and shorts that help get rid of sweat.
4) Don't forget the sunscreen
There's nothing worse than trying to complete a summer workout with bad sunburn that makes it difficult to move. Stop burning before it occurs by spraying it on sunscreen. Choose a sunscreen with at least 50 sun protection and one waterproof one so it doesn't explode once you start sweating.
5) Timing is everything
From 10am to 3pm it is known as the hottest time of the day in summer. If you plan to exercise outdoors, try doing so either before or after this time period.
Many athletes prefer to exercise early in the morning as this can help them stay active all day and sleep better at night.