Hot weather, what to note when exercising?

Master - Doctor Nguyen Vo Hoang Phuc, Department of Rehabilitation, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, answered: Exercise is an indispensable activity in our daily life, helping to improve health, increase endurance for the musculoskeletal system, and the cardiopulmonary system.

Cần chú ý một số điều khi tập thể dục trong mùa nắng nóng để đảm bảo sức khỏe — There are some things to keep in mind when exercising in hot weather to ensure good health.

However, to exercise effectively and avoid health problems, when exercising in different weather conditions, especially hot weather, we need to pay attention to some issues:

Before exercise

We should not exercise when we feel unwell.
Avoid exercising when the weather is too hot.
Choose the right training environment and time to exercise to reduce heat.
Wear loose, comfortable, light-colored, breathable clothing to allow for easy sweating and supportive shoes.
It is important to drink enough water (about 200 - 500 ml about 30 minutes before jogging): electrolyte water, sports water...
Eat a snack before your workout.
Avoid eating too much, a full meal should be eaten about 2 hours before exercising.
Make sure you have all your daily medications on hand when you join.
Warm up thoroughly before exercising.
Consider reducing the intensity of your workouts to suit your health.

While practicing

Regularly replenish water (electrolytes) about 200 ml/ with 10 - 15 minutes.
Cool the body: You can drink cold water and use a cool towel to wipe sweat.
Energy Supplement: Small cakes, specialized drinks provide carbohydrates.
If you have any unusual symptoms: Chest pain; Palpitations; Increasing shortness of breath, severe shortness of breath; Dizziness, lightheadedness, nausea; Muscle tension, severe joint pain... then you should stop exercising, replenish electrolytes, cool your body and talk to your doctor or medical support department.

After workout

Gradually reduce the intensity to allow your body to return to its pre-workout state.
Add more electrolyte water (about 250 ml) within 30 minutes.
Cool your body (use a cool towel to wipe away sweat) but avoid showering immediately. You should shower at least 30 minutes after finishing your workout.
Practice muscle relaxation exercises.
If your clothes are sweaty, you should change them immediately after exercise.

Keep the above tips in mind to make your workout safer.

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