Should you exercise when it’s hot?
Can you exercise when it’s hot? Sport and heat don’t necessarily go hand in hand, especially when temperatures approach or reach 27°C in the shade. Exercising in hot weather is not prohibited. However, a few basic rules should be followed. As far as hydration is concerned , you have to be vigilant so as not to hurt your body, especially during heat waves .
Why playing sports when it’s very hot is contraindicated?
When the outside temperature is high, it will increase the heat of the athlete’s body , which is already high due to the effort made. If it exceeds 40°C and increases too quickly, the body becomes unable to thermoregulate itself, with the risk of simultaneous failure of the main organs (heart, lungs and liver). This phenomenon is called stress hyperthermia . Cardiac arrest can then occur within minutes.
It should be noted that certain medical treatments, including psychotropic drugs, promote a faster increase in body temperature. The physical exercise enthusiasts concerned must therefore be particularly careful if they practice a dynamic sport in very hot weather.
It should be noted that certain medical treatments, including psychotropic drugs, promote a faster increase in body temperature. The physical exercise enthusiasts concerned must therefore be particularly careful if they practice a dynamic sport in very hot weather.
Precautions to take when exercising in hot weather
- Exercising in hot weather is possible, but caution should be exercised. In particular, it is recommended to refrain from doing physical exercises outdoors if the temperature exceeds 27°C in the shade.
- In summer, and especially during heat waves, it is recommended to go out for a run early in the morning (between 6:00 a.m. and 9:00 a.m.) or late in the evening (after 9:00 p.m.).
- Among the basic precautions, hydrate regularly when physical effort is required. Drink every 20 minutes. Take breaks to allow your body to rest and lower its temperature.
- In hot weather, never go out for a run without carrying a bottle of water with you. Prefer hydration based on still or sparkling water, never consume alcoholic beverages , even weakly, during or after exercise.
- As for your sportswear, opt for light clothing, preferably cotton , since synthetic materials tend to increase the heat on the skin and let it breathe badly.
- When your exercises are finished, wait until your body cools down before taking a shower , to avoid thermal shock. We advise you to wait at least 15 to 20 minutes.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.