Published - Tue, 05 Jul 2022

Fit Your Muscles in Heat

Fit Your Muscles in Heat

A Sunny day is a final motivation to travel outside and play, however, the summer heat and exercise or excessive physical activity will be a risky combination. Here are a few tips to save yourself from heat-related issues and exercise effectively to stay fit during these harsh weather conditions

 

  1. 1.   Ease Up

Just know that it’s essential to ease up, particularly if you’re traveling to hot and wet climates you’re unaccustomed to. Chances are high that, you won’t be able to exercise at the intensity you usually do, and that’s okay.

 

If it is very hot weather and if you usually run, walk or jog. Then, follow this rule if you walk, slow your pace. As your body adapts to the warmth, slowly increase the pace step by step and increase the distance of your walk.

 

If you've got a medical condition and/or take prescription medications, do ask your doctor if any further precautionary measures are required.

 

  1. 2.    Avoid the hottest part of the day.

Rise early to catch the cool of the morning, or sunset, or later. Within the heat of noon (typically between ten am and four pm) take a cowl below the shade. Jump in a pool and do water aerobics.

 

  1. 3.   Wear light-weight loose cotton clothes

Dark colors absorb the warmth, which may cause you to feel as if you’re wrapped in a heat blanket. Heavyweight, tight vesture will heat you. Keep it loose. Keep it lightweight. Air should be able to flow over your skin, keeping you cool.

 

  1. 4.    Use sunscreen with SPF 30 atleast half an hour to shield against harmful UVA/UVB rays before stepping out in the sun. Reapply at two-hour intervals. Several of those “long-lasting” claims are presently under investigation. Sunscreens protect against sunburn which increases the danger of premature skin aging and the risk of carcinoma. Another great way to decrease sun exposure is to wear wide-brimmed hats.

 

  1.  Drink up and stay hydrated: Exercising in hot and humid atmospheric conditions will increase our temperature. Our body’s natural cooling system will begin to fail if we’re exposed to soaring temperatures for too long. This results in heat hyperpyrexia which can cause awful fatigue and sometimes it may even cause heat stroke.

 

To keep cool, drink lots of water and have fluids such as fresh fruit juices and vegetable soups. Another good way to re-hydrate is to eat a bit of fruit or maybe carrots or celery sticks. The fruit and veggies will facilitate replace valuable solution loss.

 

  1. 6.    Keep track of your activities: Take a note of urine, if it is yellow then it indicates that you need to have water intake. But do remember that some medications and supplements alter the color of urine. To be safe, drink the suggested eight to ten ounces of water for every twenty minutes of activity.

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Dr. Prashant Raj

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