Head out to the park for your daily workout where it is shadier and cooler under the trees. But don’t forget your sunscreen! — dpa
Even just lying on the couch can feel like strenuous exercise on very hot days.
For those of us who still manage to make it outside for a jog or a workout when temperatures are soaring, we may often end up experiencing dizziness or nausea.
German Sport University Cologne sports scientist Professor Dr Ingo Froböse explains how to take care of your body when exercising on hot days.
Go for a run in the early morning when the temperature outside is still tolerable, if you can.
But the location can make a difference.
Running laps or exercising using your body weight can be done under trees in parks or the forest where it is shadier and cooler, he advises.
Wearing sunscreen is a must.
Trees in a forest filter only 20% of ultraviolet (UV) rays, and a large percentage still gets through and can damage your skin, according to a German state forest office.
People who do sports on hot days perspire a lot, losing fluids and minerals.
Thus, replenishing your fluids becomes all the more important.
Make sure to drink a lot, even during lighter activities like walking or cycling.
“I would always take a bottle of water if you are going to be active for an hour or more,” says Prof Froböse.
Ideally, also drink a glass of water before heading outdoors.
By the way, ice-cold drinks are not a good choice when exercising, even if they are refreshing.
The cold temperature can cause the stomach to empty suddenly and you risk diarrhoea, consumer advisers warn.
When temperatures soar to 30 degrees Celcius and more, it’s not the day for setting records.
Instead, give yourself a break and reduce both the duration and intensity of your training.
Athletes should heed their body’s signals.
Headaches, for instance, can be a sign that the body has had too much, according to Prof Froböse. – dpa
