Walking is a great form of exercise that offers numerous health benefits, including stress relief, improved cardiovascular health, lower blood pressure, and a boost to your immune system. However, walking in hot weather can impact your performance and health. Let’s explore seven essential tips to ensure your safety and well-being while walking in hot weather!
1. Choose the Right Time of Day to Walk
Before embarking on your walk, checking the weather forecast is essential. It’s best to opt for early mornings, especially during the summer months from May to August.
In coastal areas, sea breezes often start to cool the air in the mid-afternoon, making it an ideal time for a walk.
According to the American College of Sports Medicine, you should consider avoiding exercise when the environmental temperature exceeds 32°C and the relative humidity is above 60%. On such hot days, instead of venturing outdoors, it’s advisable to use a treadmill or walk indoors.
Choose a time of day with cooler temperatures for your walk.
2. Pick a Route with Shade
When walking on a hot day, seek shade by opting for natural paths under tree cover instead of asphalt or concrete surfaces.
The nearest public park, especially those with ample greenery, is a great choice for your walk during hot weather. Trees provide shade and help keep the temperature cooler.
If your walking route lacks shade, take breaks in the shade of trees or any available shaded areas to cool down.
Pick a walking route that offers shade from the sun.
3. Stay Hydrated
Drinking enough water can help lower your body temperature and keep you comfortable and cooler while walking in the heat. Always carry a bottle of cold water when heading out in hot weather, and drink water frequently, even if you don’t feel thirsty, to prevent dehydration.
About one hour before your walk, drink around 200-300 ml of water, and then maintain hydration by drinking about 150 ml every 20 to 30 minutes during your walk.
Avoid sugary drinks like juice or soda, as they are difficult to absorb and may cause nausea when walking in hot weather.
If you’re sweating profusely during your walk, consider sports drinks or oral rehydration solutions (ORS) to replenish lost electrolytes. You can also add ice to your water to keep it cooler.
Stay hydrated by carrying a bottle of water and drinking frequently.
4. Use Sun Protection
When walking in hot weather, wear light-colored, loose-fitting clothing to reflect sunlight and allow airflow. Avoid dark-colored clothes as they absorb more heat.
Additionally, opt for clothing made from breathable fabrics like cotton to wick away sweat. Don’t forget to apply sunscreen to protect your skin from UV rays and prevent sunburn and skin cancer.
Consider a wide-brimmed hat made from mesh fabric that is lightweight and snug-fitting, with a brim that shades your face and the back of your neck. Ensure the hat is made from breathable material that absorbs and wicks away sweat.
Use sun-protective clothing and accessories to shield yourself from the sun’s rays.
5. Apply Cooling Methods
Utilize cold packs or ice vests to keep your body temperature down while walking in hot weather. You can chill cold packs in the refrigerator before use and then place them in a bag or pouch until needed.
Additionally, wrapping a cool, damp cloth around your neck can provide quick relief from the heat.
Apply cooling methods to stay comfortable in the heat.
6. Reduce Exercise Intensity in Hot Weather
Understand your fitness level and don’t push yourself too hard, especially if you’re new to exercise or not used to working out regularly. In hot weather, opt for shorter walks.
If you can’t avoid the sun, reduce the intensity of your workout to prevent exhaustion. Slow down, especially when walking uphill, and avoid high-intensity exercises in hot weather.
If you have health issues like heart problems or are taking diuretic medications, refrain from exercising outdoors in extremely hot weather.
Reduce the intensity of your walk if you’re not used to exercising in hot weather.
7. Monitor Your Body’s Response
Be aware of the following dangerous heat-related symptoms:
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Heat exhaustion, which can lead to fainting, headaches, nausea, pale skin, and excessive thirst.
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Heatstroke
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Heat cramps
If you experience any of these symptoms while walking, stop your activity and seek immediate medical attention.
Monitor your body’s response to the heat and be aware of any warning signs.
These seven tips will help you safely enjoy the benefits of walking, even in hot weather. Remember to listen to your body and adjust your routine as needed. Stay safe and healthy!
Source: Sức khỏe và Đời sống Newspaper
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