Exercise in heat can be challenging and potentially dangerous if not approached with caution. Heat affects people differently during exercise depending on their age and sex, but the science on this is only half-baked. Learn what’s known, what’s not, and the information you need to stay safe.
Myth 1: Sweating helps you lose weight quickly.
Reality: Sweating does not directly lead to weight loss. When you sweat, you are losing water weight, which you'll quickly regain when you rehydrate. Weight loss occurs when you burn more calories than you consume over time through a combination of diet and exercise.
Myth 2: Exercising in heat burns more calories.
Reality: While exercising in heat can increase your heart rate and metabolism, it doesn't significantly increase calorie burn compared to exercising in more moderate temperatures. The main concern during hot weather is staying safe and preventing heat-related illnesses.
Myth 3: Drinking excessive water is always good during exercise in heat.
Reality: While staying hydrated is crucial during exercise in heat, drinking too much water without replacing electrolytes can lead to a condition called hyponatremia, which is a dangerous drop in blood sodium levels. It's essential to strike a balance between staying hydrated and replenishing electrolytes.
Myth 4: Wearing heavy clothing during exercise helps you burn more fat.
Reality: Wearing heavy clothing during exercise in heat is not advisable. It can cause excessive sweating, leading to dehydration and heat-related problems. It won't significantly impact fat burn but can put your health at risk.
Myth 5: You don't need sunscreen during outdoor workouts because sweat washes it off.
Reality: Sweat does not remove sunscreen effectively, and you still need to apply and reapply sunscreen during outdoor exercise in the heat. The sun's rays can cause skin damage, even on cloudy days.
Emerging Reality 1: Heat acclimatization is essential for safe exercise in hot conditions.
Heat acclimatization involves gradually exposing yourself to hot weather to help your body adapt to the heat and improve your exercise performance. It can take up to two weeks for your body to fully acclimate.
Emerging Reality 2: Cooling strategies are crucial during exercise in heat.
Utilizing cooling strategies such as drinking cold fluids, using cooling towels, and seeking shade during breaks can help regulate body temperature and prevent overheating.
Emerging Reality 3: Timing matters.
Avoid exercising during the hottest parts of the day. Early mornings or evenings are typically better times to work out in hot weather when temperatures are cooler.
Emerging Reality 4: Listen to your body.
If you experience symptoms of heat-related illness, such as dizziness, nausea, confusion, or cramps, stop exercising immediately, move to a cooler place, and rehydrate. If symptoms persist, seek medical attention.
Emerging Reality 5: High humidity compounds heat stress.
High humidity makes it more challenging for your body to cool down through sweat evaporation, increasing the risk of heat-related issues. Be extra cautious when exercising in humid conditions.
In summary, exercising in the heat requires careful planning, attention to hydration and electrolyte balance, and being aware of the signs of heat-related illnesses. Always prioritize your safety and listen to your body's cues during outdoor workouts in hot weather.
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