During high-temperature days, exercising outdoors can become a challenge, as extreme heat not only affects physical performance but can also pose a health risk. For this reason, experts recommend avoiding the central hours of the day, when the sun is strongest and temperatures reach their peak.
In this sense, the best times to train outdoors during hot days are early in the morning, between 6 and 9 a.m., or late in the afternoon, starting from 7 p.m. During these time frames, solar radiation and temperatures are usually lower, reducing the risk of heat strokes, dehydration, and sunburn.
In fact, sunrise is particularly recommended because, besides offering cooler temperatures, it enhances physical performance, as the body is well-rested after the night. On the other hand, training at dusk is also beneficial, as it allows releasing accumulated stress during the day without exposing oneself to extreme temperatures.
## Essential Care for Exercising Outdoors
To avoid complications during physical activity on intensely hot days, it is essential to take a series of precautions:
– **Constant Hydration:** Drinking water before, during, and after exercise is crucial. For prolonged activities, it is recommended to supplement with isotonic drinks to replenish minerals.
– **Proper Clothing:** Wearing light, light-colored, breathable fabrics (like cotton) helps keep the body cool. It is also important to wear a cap or visor and use sunglasses.
– **Sun Protection:** Applying sunscreen with a minimum SPF 30, at least 20 minutes before going out, and reapplying it if the activity is prolonged or intense.
– **Listening to Your Body:** Pay attention to signs such as dizziness, excessive fatigue, headaches, or cramps, as they could be symptoms of heatstroke. In case of any discomfort, the activity should be stopped, and shade sought.
– **Opting for Cool and Shaded Places:** Training in parks, wooded areas, or near water helps avoid direct sun exposure and maintains a more stable body temperature.
Physical exercise is essential for health, but during hot days, planning is key. Choosing the right times and taking precautionary measures not only improves performance but also prevents issues like dehydration or heatstroke, allowing you to enjoy sports safely and effectively.
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