Whether you’re going for a run in the park, pumping some iron with heavy weightlifting in the gym, taking part in a competitive event or having a leisurely kick-about with friends: it’s best to stay safe and take care when the temperature rises.
Body temperatures can rise in hot climates or during long and intensive workouts, and they can lead to the risk of overheating if not controlled properly. In this guide, we are going to outline 5 simple ways to help regulate body temperature during exercise and workouts.
Cooling the body internally by staying hydrated and drinking plenty of water or other cool fluids can help lower your body temperature. Regular fluid consumption can also help you avoid dehydration, which can lead to an increase in body heat. You should drink before, during, and after your workout, even if you do not feel thirsty, it is always best to hydrate yourself with cool fluids.
Some fabrics allow heat to pass through more easily than others do. Natural materials and fabrics, like cotton and linen, enable more heat to escape from the body than synthetic fabrics, such as nylon. For this reason, it is advisable to wear clothing made of this type of fabric when working out in order to reduce and regulate your body temperature.
It may sound simple but wearing lighter and even less clothing, going commando is definitely not what we’re getting at here, will help you regulate body temperature more effectively since more layers will trap more heat. So, opt for breathable high quality tracksuits, lightweight shorts and a T-shirt or vest that are built to provide more breathability.
Take it easy at first when exercising in the heat and warmer climates, especially if you’re used to working out indoors or in colder conditions. Adapting to the heat can take anywhere from one to two weeks, so don’t rush into things.
The workouts you’re used to carrying out in cool, ventilated areas, may not be replicated entirely in warmer conditions at first, but with time, you’ll gradually get used to the heat. Gradually extend the duration and intensity of your workouts as your body adjusts to heat and new temperatures.
Keep an eye on weather forecasts and heat advisories. Make yourself aware of what the weather will be like for the length of your scheduled outside activity. We understand that not all sporting activity is ideal indoors, but if the weather is too hot, opt for an indoor workout instead.
If you’re exercising outdoors and the weather is hot and clammy, you should take regular breaks in the shade where at this time you can have a water break. Even if conditions are cool, you should take breaks as high-intensity workouts can cause your body temperature to increase even in the coldest of conditions.
Overall, it is crucial that you properly regulate your body temperature during workouts to prevent the risk of illness or injury. With these 5 tips, you will have the basic knowledge you need to keep cool all day long.
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