On days with high temperatures, the heart and circulatory system work overtime to protect the body against overheating. Experts who recommend exercising with less intensity when the temperature is 30 degrees and above draw attention to 6 important points.
Üsküdar University Physiotherapy and Rehabilitation Department Faculty Member Assist. Assoc. Prof. Dr. Yıldız Erdoğanoğlu, who stated that she was working overtime, emphasized that although personal adaptation to air temperature is different for everyone, exercise should be done with less intensity when the temperature is 30 degrees and above.
Stating that sports such as swimming, beach volleyball, cycling, outdoor walks, rowing and surfing can be done in the summer season, Assist. Assoc. Prof. Dr. Yıldız Erdoğanoğlu listed the points to be considered while doing sports in these branches as follows:
Reduce your limit: On hot days, your heart beats up to 20 beats more than on cooler days. If your heart is beating 10 beats more than usual, start pressing the brakes and don't go over the limit. Reduce your exercise intensity and workload or take breaks.
Support the body's own air conditioning system: When the temperature rises too much, sweat glands work harder. Sweat on the skin evaporates and cools the body through the body's natural air conditioning system and maintains a healthy temperature limit. In humid weather, evaporation will be limited. Therefore, choose "breathable" thin sportswear that allows evaporation.
Never go out without a hat and sunglasses and even wear a very thin shawl around your neck. Also in summer, choose sneakers made of soft materials that allow air to circulate. Make sure to apply sunscreen 20 minutes before starting sports, especially in water sports, and renew it when necessary.
MAINTAIN FLUID BALANCE
When you lose 2% of your body weight in water through sweating, you are threatened with reduced performance and your brain is most susceptible to dehydration. This equates to a fluid loss of 1.2 liters in a person weighing 60 kilograms. Avoid dehydration by drinking at least half a liter of water 30-45 minutes before you start exercising and one hundred milliliters of fluid every 15 minutes in small sips during exercise. This can be water, a slightly carbonated liquid with a high mineral content or diluted apple juice.
EXERCISE IN THE MORNING
In the summer heat, the concentration of ozone in the breathing air can increase. This is harmful to lung function and the eyes. It can irritate the mucous membranes of the respiratory tract and trigger headaches. The early morning hours are better for exercise as they have the lowest concentration of ozone in the breathing air and the sunlight is not as bright.
GIVE YOUR BODY A CHANCE TO COOL DOWN
Always do cool-down exercises and do not take a shower with ice-cold water immediately after exercising. This can cause heart rhythm disturbances. It is best to let the body cool down for 10-15 minutes.
STOP EXERCISING IN THESE CASES
In case of muscle cramps, headache, dizziness, restlessness, weakness, palpitations or nausea, stop all exercise and immediately move to a cool place and drink plenty of fluids. Young children, pregnant women and the elderly should be more careful in hot weather."