Do you want to work out during hot weather conditions? Then these tips can help you in doing it safely (read: without passing out). Because: safety first!
1. Avoid peaking
We hate to be the bearers of bad news, but if you want to work out in this heat, you have to sleep a little less. Working out in the full blazing sunlight is never a good idea, so you should limit that activity to when it's a bit cooler outside. Waking up early or staying awake a little longer is therefore the key.
You should also warm up more slowly. Your body needs time to adapt to the higher temperatures and the changed environment. "10 to 14 days of exposure to heat combined with exercise are needed to reduce the risk of heat injury", according to sports scientist Cedric Bryant. That's why you should start off with sports sessions of no more than 10 to 15 minutes. In the following two weeks, you should gradually build up your exercise time, so that your body can safely adapt.
2. Make sure you drink sufficiently
Quite obvious, but wanna bet that you still drink insufficiently? Even light dehydration can lead to fatigue, headaches and anxiety, while severe dehydration can cause fever, a deteriorated skin and even fainting. So keep a bottle of water at hand, especially when you're working out.
3. Protection against chafing
It might be a good idea to invest in a few new pieces of clothing. Select light, ventilating and lightly coloured outfits, that cause your sweat to evaporate. Not only will these outfits keep you cool during the workout, they can also help prevent skin irritation or heat rash.
Are you very sensitive to skin irritation? Then you should wear a thin, moisture-wicking, seamless tank top underneath your sports bra. The tank top serves as a second skin, and therefore your sports bra offers just as much support, while preventing painful chafing underneath your arms, on your chest and on your nipples.
4. Apply sunscreen everywhere(!)
Many athletes often apply a layer of sunscreen on their face, but they leave out the rest of the body. Applying a lot is the key, on all the places that catch sunlight. That includes your legs.