Many times, recommendations for doing something are often interpreted as limitations (they’re like that rule or instruction manual that never gets read). However, the heat is hitting even at night for thousands of people. In fact, for 2024, the arrival of five heatwaves is expected to begin in March and could last until June.
For this reason, if your thing is to maintain an outdoor fitness life or engage in activities such as running, biking, dancing, and climbing, among others, you should pay attention to these recommendations. Likewise, starting or resuming physical activity, with a prior medical examination or approval, is always a wise decision because the benefits are numerous for both physical and mental health.
Don’t Halt Your Fitness Life: Follow These Recommendations
Increased muscle activity during exercise or competition raises heat production, and exercising in warm environments means doing so at temperatures above 30°C. To prevent excessive rise in body temperature (normal ranges from 36 to 38°C but can rise to 40°C under exercise conditions). One of the mechanisms our body uses is sweating, but often it’s not enough to cope with high temperatures, which in February alone prompted yellow alerts in several countries.
According to recommendations from the World Health Organization (WHO), physical activity should be avoided from 12 to 4 PM, when the temperature is above 25 degrees, and if it must be done at that time, it should be in indoor, ventilated spaces. Similarly, it’s recommended to wear light clothing, preferably light colors, as well as appropriate and comfortable footwear, sunscreen at all times, and constantly hydrate with water and ionized beverages (it’s essential to plan hydration strategies that allow maintaining optimal fluid and electrolyte balance to improve performance and ensure well-being).
Some Ways to Hydrate Are:
- Drink six to eight milliliters of fluids per kilogram of body weight two hours before exercise.
- During exercise, start drinking early and at regular intervals, every 10 or 15 minutes, to prevent dehydration.
- The fluids ingested should be cooler than the ambient temperature, and if they have flavorings, it’s better so they are more pleasant and stimulate consumption.
- If events last more than 60 minutes or the temperature and/or humidity conditions are extreme, add carbohydrates or electrolytes, mainly sodium. This does not hinder water intake and improves performance.
Some risks of practicing sports at high temperatures can be heat strokes, sunstrokes, fainting, vomiting, and in some cases, momentary loss of consciousness. In the event of any of these mentioned situations, immediately suspend the activity and consult a specialist in the medical field.
This story was written in Spanish by Perla Vallejo in Ecoosfera.
