How to Stay Active During a Summer Heatwave
Discover How to Stay Active and Fit During the Summer Amidst a Scorching Heatwave Without Compromising Your Health and Well-being
Tl;dr
- Staying active during hot days can be challenging due to associated risks.
- Regular exercise should continue in summer, but with adjusted intensity, timing, and hydration.
- The elderly and children need to be particularly careful with hydration while exercising in the heat.
Beating the Heat: A Guide to Summer Fitness
As temperatures rise, so does the challenge of staying active. The summer heat can pose risks to our health, particularly when engaging in physical activity. However, this doesn’t mean we should put our fitness routines on hold, rather, we need to adapt them to the season’s conditions.
Adjusting Your Workout Schedule and Intensity
Dr. María Alejandra Angrisani, a cardiologist and sports medicine specialist at the British Hospital, emphasises the importance of maintaining an active lifestyle, regardless of the weather. “The time of day chosen for training is crucial. There are differences between training in cooler times such as the morning or night, and doing so in hot times. The difference lies in the ambient temperature, as there is usually greater solar exposure around midday, increasing the temperature and risk of dehydration and heatstroke,” she explains.
For those starting their fitness journey in the summer, Dr. Angrisani recommends low intensity exercises, such as walking, swimming, cycling, yoga, tai chi, and pilates. She also stresses the importance of measuring the intensity of the exercise, particularly for beginners, using methods like heart rate monitoring or the “talk test“, which is the ability to speak while exercising.
Fueling and Hydrating Your Body
Hydration is a crucial aspect of fitness, especially during summer. “Water is the best way to hydrate throughout the day, not just during training, but before and after it. When practicing sports, depending on the intensity, we lose electrolytes, which are important for our performance, so it’s suggested to drink isotonic sports drinks that replenish these lost salts and hydrate us during training,” advises Dr. Angrisani.
A healthy diet also plays a significant role in our physical performance. During the hot season, Dr. Angrisani recommends consuming cold foods high in vegetables and fruits. Foods rich in fats and sodium should be avoided as they can impair performance and accelerate dehydration.
Recognizing Dehydration Symptoms
Dr. Angrisani warns that dehydration symptoms can vary greatly, but thirst, insufficient urine production or dark-colored urine are common signs. More alarming symptoms may include disorientation, vomiting, cramps, difficulty speaking and coordinating movements, little to no sweat production, or fainting. In all these cases, it is crucial to stop the activity immediately and seek professional help.
Special attention to hydration is necessary for children and the elderly, as they may not perceive the need to drink fluids and can dehydrate more easily. Dr. Angrisani suggests offering them fluids every 20 to 30 minutes during physical activities. “Physical exercise is healthy and beneficial for people at all ages and those with pre-existing conditions. Therefore, the activity must be adapted to the environmental conditions and not suspended. A medical check-up prior to any sports practice is advisable,” she concludes.