How to exercise in hot weather to avoid heat stroke

Exercising early in the morning, staying hydrated, and avoiding air conditioning immediately after workouts can help prevent heatstroke during hot weather.

The entire country is currently experiencing the peak of the hot season. Dr. Kieu Xuan Thy, from the University of Medicine and Pharmacy Hospital in Ho Chi Minh City - Branch 3, stated that the heat significantly impacts people's daily habits and health. In particular, outdoor exercise habits need to be adjusted to ensure health safety and avoid heatstroke.

Exercise in the early morning.

It's best to exercise early in the morning, around 6-7 am, when the ambient temperature is low and comfortable, and the sunlight and UV rays haven't yet caused excessive heat radiation. Avoid outdoor sports activities outside of this time frame, as the ambient temperature increases towards midday, increasing the risk of heatstroke.

Exercise at a moderate intensity.

Ancient medical texts offer advice on lifestyle during the summer, suggesting more rest, gentle and moderate exercise, and avoiding excessive sweating. Gentle walks, breathing in fresh morning air, and practicing gentle exercises are recommended instead of strenuous activity.

Drink enough water

Staying hydrated during exercise is always essential, especially in hot weather when the body needs more water regularly throughout the day. Drink consistently, don't wait until you're extremely thirsty to drink, and avoid drinking large amounts at once. Instead, divide your water intake into smaller portions throughout the day for optimal absorption. Avoid excessive consumption of sugary drinks, carbonated beverages, coffee, and tea to quench your thirst.

Exercise in the shade.

If your home is near a park, you should exercise in those areas. Alternatively, you can exercise in your garden, in the shade, or in a dedicated gym to avoid the heat.

Equipment for training

Wear light-colored, breathable clothing to avoid absorbing heat and sweat, ensuring your body stays comfortable. If exercising in areas with few trees, wear a wide-brimmed hat. Remember to stay hydrated throughout your workout.

Get proper rest.

After exercising, relax gently, wipe away sweat, and stay at room temperature until you stop sweating.

Nutritional supplements

Regularly supplement your diet with vitamins and minerals, ideally from mineral water, vegetables, and fruits. Ensure you get enough protein and other nutrients to maintain a healthy body and support physical and mental activity.

Avoid sudden temperature changes.

Sudden temperature changes from an air-conditioned environment to the outside can easily lead to thermal shock. Therefore, avoid entering an air-conditioned room immediately after exercising, and also avoid showering right away. The air conditioner temperature in the room should be set at 25-28 degrees Celsius.

Before going from an air-conditioned room into a hot, sunny environment, do some light exercise and massage your facial muscles. When entering an air-conditioned room from a hot, sunny environment, ensure your body is dry and avoid immediate contact with the air conditioner or fan, especially your head, face, and neck.

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