Keeping up with your exercise routine is already challenging on its own, but it’s even tougher when you do it during a hot weather because the heat makes you feel exhausted right away even while just standing. Aside from that, trying to work a sweat in such high temperature comes with risks of overheating, dehydration and cramping. This is why it’s important to know how to properly prepare and train during extra-hot temperature safely because you do not want your attempt to stay fit result to health risks. Here are some tips that can help you with this.
1. Hydrate, Hydrate, Hydrate!
When it’s hot out, you sweat a lot which makes you lose body fluid faster than usual so you need to drink more water to replenish that. So if you’re training, let’s say, tomorrow you should drink lots of liquid today up to a point where your pee looks like lemonade or pale yellow. That’s because if your pee is very dark yellow that indicated you’re dehydrated.
2. Get Acclimated
Try to get used to the temperature as much as you can. If you still want to train even during summer, don’t stay in air-conditioned rooms all the time when you’re not training. Doing so allows your body to adjust to the temperature. So that when you work out, which further increases your body’s temperature, your body doesn’t get shocked when combined with the outside temperature. This way you don’t easily get overheated too.
3. Set Realistic Expectations
Working out increases your body’s temperature and exercising during extra-hot weather makes you feel like you’re exercising in a sauna. That makes your workout more difficult that it should be because you get tired easily. You should keep that in mind right away so that you don’t feel bad about yourself when you can’t perform as fast or as long as you usually do. That’s natural. Either you move your workout plan indoors or if you really like running outdoors simply do it earlier in the morning when the sun isn’t at its peak yet. Exerting yourself too much during hot days can lead to heavy sweating, dizziness, nausea, headache and more.
4. If You Start To Cramp, Don’t Ignore It
Heat cramps tend to result in painful muscle spasms and thought to be caused by dehydration and the loss of electrolytes that occurs during training, specifically in hot temps. When this happens, don’t try to push through it. It’s not going to benefit your body in any way if you attempt to continue working out when you’re already starting to cramp. Take a break. There’s no shame on resting for a while when you’re training.
If you are going to take the time to exercise, then you probably want to get the most out of the time you are in the gym, especially during such challenging weather. That is why the exercises that claim to keep on burning even after your workout session is over seem so appealing. People are always looking for new and improved ways to get fit, stay fit, and make the most of their time.
One way that people are finding to be beneficial for getting the most of their fitness routine is through chiropractic care. That’s because it helps reduce the pain by keeping your spine in alignment, opens your range of motion since properly aligned spine allows the joints and other areas of the body to work more efficiently, and strengthens bones and muscles because when your back is aligned that’s less stress and extra work for your bones, muscles, and joints which results to them being able to do their job better.
Having said those, it would be a smart move to seek chiropractic care every after exercising especially in a tropical country like Singapore. This way you’re not just maximizing your effort and results in working out but you can also avoid getting injured while doing so. You may be able to get your health in tip top shape and gain the maximum benefits from your exercise routine with the help of chiropractors in Singapore as well as set you up for long term health and wellness.
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