8 things to note when exercising in hot weather

tập thể dục - Ảnh 1. — Ho Chi Minh City residents exercise in hot weather - Photo: HOANG GIAM

Ho Chi Minh City is entering a period of intense heat, with temperatures forecast to reach 36-38°C from March to May, even higher on peak days.

Here are 8 important tips when exercising in hot weather. These tips will not only help you protect your overall health but also reduce the risk of cardiovascular problems, especially on days when temperatures rise.

Early morning exercise

You should exercise early in the morning between 6am and 7am. At this time, the ambient temperature is still low and comfortable, and the sunlight and UV rays have not yet caused too much heat radiation.

Minimize outdoor sports activities if it is past this time frame because the ambient temperature increases towards noon, easily causing heat shock.

Moderate exercise

You should rest more, exercise gently, moderately, and not exercise too much to sweat a lot. You can take a light walk, practice breathing fresh air in the early morning, and practice health exercises instead of strenuous exercises.

Drink enough water

Hydration is always necessary during exercise. Especially in hot weather, the body needs to hydrate more and more regularly during the day.

Be careful not to wait until you are thirsty to drink, and do not drink too much water at once. Instead, drink water regularly over a period of time so that your body can absorb it best.

Avoid drinking too much soft drinks, carbonated water, coffee, tea, etc. to quench your thirst.

Work out in the shade

With the current living environment in big cities, if your house is close to green parks, you should exercise in these areas. Or you can exercise in your garden, in the shade or in a specialized gym to avoid the effects of hot weather.

Dress code

You should wear cool, light-colored clothes to avoid heat absorption, absorb sweat, and not be too stuffy to keep your body comfortable.

If you exercise in an area with few trees, wear a wide-brimmed hat.

Rest properly

After exercise, you should relax gently, dry off sweat and stay outside at room temperature until sweating stops.

Do not enter the air conditioner immediately after finishing exercise to avoid heat shock, and do not shower immediately after exercise.

Nutritional supplements

Regularly supplement vitamins and minerals, preferably from mineral water, vegetables, and fruits. Supplement enough protein and other nutrients to maintain a healthy body for physical and mental activities.

Avoid sudden temperature changes

During the hot season, most families, companies, and agencies operate in an environment with air conditioning or fans. Sudden temperature changes from the air-conditioned environment to the outside environment can easily cause thermal shock.

The air conditioner temperature in the room should be set at 25-28 degrees Celsius, and before going out into the hot environment, you should do some exercise, massage your facial muscles. Or if you are in a hot environment and enter an air-conditioned room, make sure your body is dry, avoid direct contact with the air conditioner or fan, especially the head - face - neck area.

The author of the article, Dr. Nguyen Bao Trung, is currently a treating physician at the Department of Internal Cardiovascular Emergency Resuscitation (USIC), Tam Duc Heart Hospital. With more than 10 years of experience in the field of cardiology, he specializes in cardiovascular diseases, echocardiography and diagnostic imaging. Dr. Trung is a member of the Vietnam Cardiovascular Association, the Vietnam Echocardiography Association and the Ho Chi Minh City Cardiology Association.

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DR. NGUYEN BAO TRUNG

Source: https://tuoitre.vn/8-luu-y-khi-tap-the-duc-mua-nang-nong-20250327221529561.htm