Exercising in hot weather is dangerous.. 9 precautions recommended by experts to practice it safely

Before you put on your running shoes or start playing any sport, take a look at the weather first. And if you find the temperature or humidity high, be careful, as "exercises in high heat can lead to heat exhaustion and heatstroke," says exercise physiologist Dr. Katie Lawton.

Exercise in hot weather constitutes an additional effort on your body, "which may expose you to serious diseases, because the exercises themselves, in addition to heat and humidity, cause an increase in your body temperature from the inside," according to the "Mayoclinic" website.

Exercise in hot weather can be dangerous then, if you don't take care of your safety and take expert advice seriously.

How does heat affect your body?

Your body's natural cooling systems can fail if you're exposed to high temperatures and humidity for too long, or if you sweat a lot and don't drink enough fluids. And the so-called heat exhaustion occurs, when your body temperature rises to 40 degrees Celsius, and you feel nausea, headache, fatigue, and cold skin. Heat exhaustion, if left untreated, can also lead to confusion, irregular heartbeat, fainting, and vision problems, according to the Mayo Clinic.

People of all ages and athletic abilities should be wary of heat exhaustion while exercising on hot days, as excess heat can become dangerous quickly, possibly fatally."

It is very important to recognize early warning signs that include heart palpitations, dizziness, and a total absence of sweat during exercise, which is an indication of severe dehydration and life-threatening heatstroke,” he stresses.

When you exercise in hot weather, keep the following precautions in mind for your safety and to avoid risks:

"The coolest time of the day is just before sunrise, which makes exercise an ideal way to beat the heat," says Lawton. Coach and program presenter Elliot Hasson also believes that "exercise in the early hours of the day is calmer and cooler, and before the start of busyness." If you are not a morning person, the evening period may give you cooler temperatures.

Exercise clothing should be loose-fitting to allow air to cool the skin. And light in color because dark tones absorb the heat of the sun. And they're made of moisture-wicking polyester to aid evaporation. While avoiding cotton clothes because they trap heat in the body, according to Lawton as well.

Avoid using street asphalt and sidewalks for exercise, as it absorbs heat throughout the day "until it turns into a frying pan," says Lawton. Turn your path towards cool shaded parks.

In hot weather, every step you sweat will require more effort and lead to fatigue because the heart rate will rise as the body fights to counter the effects of the high temperature, causing it to divert energy away from the muscles, to focus on the cooling process.

Because an overflow of sweat can lead to fluid loss and dehydration, it is imperative to drink half a liter of water two hours before any training lasting more than an hour. To be followed by another third of a liter within 15 minutes of starting your workout. According to Lawton's advice, "A good rule of thumb is to try to consume about 140ml every 30 minutes of effort." This requires carrying water, or ensuring its availability during exercise, as it is important for restoring electrolytes (minerals and salts that balance water in the body).

"The primary way the body cools itself during exercise is by evaporating sweat from the surface of the skin," says American Council on Exercise expert Cedric Bryant. This does not happen during high humidity, because the atmosphere is already saturated with water vapor. Therefore, it is recommended to move the exercise indoors on very hot and humid days.

If you've been working out in the heat, and you feel extreme fatigue, muscle cramps, dizziness, or headaches, listen to your body, stop your workout, step away from the heat, and cool down," says Lawton.

As for Heather Melton, an exercise physiologist at New York University, she warns that, "Once your internal body temperature reaches 40 degrees Celsius, you are in the heat stroke zone. It is the most dangerous area and requires immediate cooling."

"Don't force your body to run when the weather doesn't permit," says Lawton. You can cut the distance in half, or replace running with another activity such as swimming. You can also use the weather forecast to plan your workout times, so you can set aside hot days for rest. To acclimate to the heat, Melton recommends "starting with light exercises of shorter duration, and working out slowly, to keep your heart rate up."

Sometimes it is useful to reduce the exercise time, according to Coach Hassoun. "Instead of 3 times a week for an hour. You can work out 5 or 6 times a week, for 30 minutes, or 30 minutes in the morning and another in the evening."

such as an armband that may carry a basic water bottle for hydration, or useful sunglasses to protect your eyes from ultraviolet rays, or a bag in which you can keep sunscreen cream, as it is important to wear it during exercises to protect your skin from sunburn that increases the risk of skin cancer, and "decreases the body's ability to cool itself," according to the Mayo Clinic.