Contents:
- Medical Video: 10 Hot Weather Life Hacks To Keep YOU Cool
- 1. Know the sign of body heat has exceeded the limit
- 2. Make sure you have enough to drink before exercise
- 3. Don't exercise in broad daylight
- 4. Reduce speed
- 5. Wear the right sportswear
- 6. Use sunscreen
Medical Video: 10 Hot Weather Life Hacks To Keep YOU Cool
Exercise in hot weather triggers heat stroke faster than at normal temperatures. Heat stroke is a condition when the body experiences a very high temperature rise and the body is unable to regulate this condition. Heat stroke is a life-threatening condition. Therefore, exercise when the weather is hot should not be careless so it does not endanger. Here's the tips for sports when it's hot to be safe from heat stroke.
1. Know the sign of body heat has exceeded the limit
Before entering heat stroke, the body will experience heat exhaustion first. This is your alarm that the body must be cooled first, do not continue the exercise. If you keep pushing yourself, you might have a heat stroke.
When the body heats up, blood pressure will also increase, the heart beats very fast, you can feel extreme fatigue, and then faint.
One cannot feel the core temperature of his body soaring. However, very wet skin and a very fast heartbeat are some of the initial signs.
The following signs and symptoms heat exhaustion you need to watch out for:
- muscle cramp
- fast but weak pulse
- the body feels weak
- nausea or vomiting
- cold skin, sweating
- dizzy and sometimes like I want to faint
- dark urine
- headache
2. Make sure you have enough to drink before exercise
Sports when the weather is hot makes the burden of exercise will be heavier. Because, the body will heat faster not only because of the training load but also because of the weather. This condition will greatly drain the water and mineral reserves in the body which must be replenished as soon as possible. If not, someone is at risk of experiencing it faster heat stroke.
From before exercise to the time when exercise meets fluid needs regularly. Try to drink every 20 minutes during exercise. If you exercise for a long duration of up to more than 2 hours, meet the fluid requirements which also contain sodium, potassium, and magnesium electrolytes.
3. Don't exercise in broad daylight
When the weather is hot, you should avoid exercise during the day so that body heat can be more stable when exercising. Because, heat can slow down movement or performance during sports. The hotter, the more exercise you can do.
If possible, do exercise before 7 in the morning or in the afternoon. If you are forced to exercise during the day, choose a more shady place to reduce sun exposure.
4. Reduce speed
If the ambient temperature rises very high aka heat, don't force yourself to release energy just like when the temperature isn't hot.
Also be careful not to follow the same exercise as your fitter friends. Do sports at a steady pace so as not to risk experiencing an increase in body temperature that is too fast.
5. Wear the right sportswear
Exercise in hot weather requires a shirt that is made of lightweight and loose so that volatile sweat. Clothing should also be brightly colored so as not to easily absorb heat from the sun.
Choose clothes with ingredients such as coolmax, drymax, smartwool, or polypropylene which have small pores in the material so that evaporation of sweat is easier, and clothes don't lock the heat around the skin.
Do not cover the body with excessive layers of clothing. When you exercise under hot temperatures, then cover the body with clothes that are layered like a jacket, then the body will become hotter. Risk heat stroke even bigger.
In addition to clothes, use a hat and sunglasses are also the right choice to protect the head area. Choose a hat whose material is not tightly closed so that the head easily sweats. Choose a hat whose material allows for air exchange in the head area.
6. Use sunscreen
Before exercise, apply sunscreen or even sunscreen evenly on the hands, feet, and body parts that will be exposed to direct sunlight. Using sunscreen is not only to maintain skin color, sunscreen can also help prevent it heat stroke.
Too intense sun exposure can reduce the skin's ability to cool itself. Therefore, a sunscreen is needed so that the skin's ability to reduce heat is not disturbed.
