Is it safe to exercise outdoors in hot weather?
Is it safe to exercise outdoors in hot weather?
Exercising in hot weather increases the risk of heat exhaustion, heatstroke, and dehydration.
Signs of heat exhaustion include excessive sweating, clammy skin, weakness, a weak pulse, dizziness, and headaches. If you experience any of these symptoms, stop exercising, move to a cool place, and drink plenty of fluids (4, 5).
If these symptoms are not treated, they can lead to heatstroke, which is characterized by a body temperature equal to or above 40°C, hot and dry skin, disorientation, and, in rare cases, seizures. Heatstroke is a medical emergency and requires immediate medical attention (4, 5).
Although you can certainly exercise outdoors in hot weather, you should consider some important factors to stay safe (1, 2):
- Temperature: Always check the current and forecast temperatures before exercising outdoors. The higher the temperature, the greater the risk of dehydration and heatstroke.
- Humidity: As humidity increases, there are more water droplets in the air. This makes it more difficult for your body to dissipate heat and sweat.
- Hydration: It is important to drink water during all exercise, but it is crucial when exercising in hot weather because of increased sweating. Be sure to drink water regularly to replace lost fluids, and add a tablet if you wish. Discover our complete range of tablets
- Experience: If you have never exercised in hot weather, start slowly and reduce your normal intensity until your body adapts. This generally takes up to two weeks.
The higher the temperature and humidity, the greater your risk of heat-related illnesses such as heat exhaustion and heatstroke. Also, be aware of high relative humidity levels, which increase your risk even when outdoor temperatures are lower.
What should you eat and drink when exercising in the heat?
Adequate fluid intake before, during, and after exercise will help reduce the risk of dehydration (2, 7, 8)
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- Before exercise: Make sure you are sufficiently hydrated before exercising. For prolonged and intense exercise, drink 5-10 ml per kg of body weight at least 2-4 hours before exercising. Since exercising in the heat requires greater physical effort, be sure to eat a nutritious meal containing carbohydrates, protein, and healthy fats 1 to 3 hours before exercising.
- During exercise: Replenish fluids lost during exercise. A good general rule is to drink a few sips of water every 10 to 20 minutes of exercise. If you sweat excessively, you can choose a sports drink to replenish lost electrolytes.
- After exercise: For most people, you can drink and eat as you normally would. If you have lost a significant amount of body weight (2% or more) due to sweating, drink 1.5 liters per kg of body weight lost.
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What you eat before and after your workout largely depends on the type of exercise you do.
Tips for exercising in hot weather
To exercise safely in hot weather, consider the following (2, 9):
- Wear lightweight, breathable fabrics.
- Stay hydrated with water or a sports drink.
- Start slowly and reduce the intensity if necessary.
- Stop if you notice symptoms of heat exhaustion or heatstroke.
- Wear a hat, sunglasses, and sunscreen
- Exercise early in the morning or late in the evening, when the temperature is cooler, if possible.
The bottom line
Exercising in the heat can add a challenge to your training routine.
That said, if you want to exercise in the heat, you need to consider some important safety concerns. The higher the temperature and humidity, the greater your risk of heat-related illnesses and dehydration.
To stay safe, be sure to drink plenty of fluids, wear lightweight and breathable clothing, and always check the heat index before exercising outdoors. If you are not used to exercising in the heat, start slowly at lower-than-normal intensities.
