IN THE aftermath of typhoons Rolly and Ulysses, Cebu has experienced some hotter weather in months that are supposedly wet and colder leading into December. Whether this is a result of climate change or not, the erratic weather often feigns rain and moments after, heat that resembles summer months. These variations in temperature often within hours can cause our body to work harder and is a stressor to a biological organism that is more comfortable in homeostasis (stable environments).
Exercising in hot weather puts extra stress on your body. If you don’t take care when exercising in the heat, you risk serious illness. Both the exercise itself and the air temperature and humidity can increase your core body temperature. To help cool itself, your body sends more blood to circulate through your skin.
Here are some tips to help you exercise better in the heat:
Hydrate, hydrate!
Sweating uses up precious body fluids. A three percent decrease in weight from dehydration can affect performance by at least 35 percent! In hot weather, hydrate throughout the day, not just during the time wherein you exercise. By the time you get thirsty, it has been surmised that your body is already dehydrated by two to three cups of water. It is good to drink a glass of water, every 15 minutes during exercise. When not exercising, every 30 minutes is a good rule to follow. Fluids like coconut water is also good during hot weather. Refrain from drinking sugary drinks in hot weather, too.
Dress for the weather
Light colors and breathable fabrics are your friend during hot weather. Light colors reflect back light and breathable fabrics allow for moisture to be wicked from the skin, aiding in the regulation of our body’s temperature.
Exercise at the appropriate time of day
Exercising early in the morning or later in the afternoon will help you keep your temperature regulated better.
Adjust your trainingto the weather
Since heat is a stressor, as with exercise, one can decrease the amount and/or difficulty of the exercise to help the individual cope with the environment. This is especially useful for individuals who are more sensitive to variations in temperature.
Training in hot weather can be daunting. But with these strategies, one can continue to exercise. Bring on the heat!