As the temperature rises in many parts of the country, health experts are issuing a strong warning: While physical activity is important for health, exercising during heatwave without precautions can be dangerous consequences. The natural cooling system of the body is under immense stress during warm and humid conditions, making it more difficult to maintain safe internal temperature during exercise.

“Exercise in hot and humid conditions increases the main temperature of the body, which makes it difficult to cool through sweat,” Ashutosh Nimse, Associate Consultant, Sports Science and Rehabilitation, Kokilaben Dhirubhai Ambani Hospital, Mumbai. “If it is not managed properly, it can give rise to heat related diseases, such as light strokes like light strokes from light symptoms.”

How does the extreme heat affect the body

Under normal conditions, the body controls temperature through sweat and increases blood flow to the skin. But in a heatwave, especially when the humidity is high, this natural cooling process is impaired. The body struggles to abandon heat efficiently, leading to dangerous increase in core temperature.

“Summer and humidity acts like a mesh,” Dr. Dixit Goyal, Advisor – Internal Medicine, Margego Asia Hospitals, Call Gurugram. “When both are high, sweat does not effectively evaporate, meaning that the body cannot cool itself. It stresses your heart and increases the risk of diseases related to heat.”

Symptoms of overheating include heavy sweating, muscle cramps, nausea, dizziness, a rapid heartbeat, confusion, and in severe cases, unconsciousness or heatstroke. According to experts, once the temperature crosses 32 ° C – especially with high humidity – the risk of heat disease increases significantly.

Who is most at risk?

While anyone can be affected, some individuals are more vulnerable to heat -related complications. People with pre-existing conditions such as asthma, diabetes or heart disease are at risk. Dr. “Big adults, children, and those who were not for hot weather or acute exercise, should be additional alert,” says Goyal.

Ashutosh Nimsey says, “Athletes, runners, and people playing outdoor games such as football and cricket for the extended period under the sun are especially susceptible to dehydration and heat stress.”

How to be safe while exercising in a heatwave

1. Really to your workout

All can distinguish day time. Both experts recommend avoiding external exercise between 11 am and 4 pm when the sun is the strongest. Dr. Says Goyal, “The evening is ideal before 8 am or 6 pm before 8 am.” “The temperature is low, and the body is not subject to that thermal stress.”

2. Hydration key is

“Drink a lot of water before, during and after your workouts,” recommends Nimsey. “If your activity lasts for more than an hour or involves heavy sweat, complement with electrolytes to replace lost minerals.”

Dehydration can quickly crawl during a heatwave. At least 500 ml cold water is recommended per hour, for longer or more intensive workouts.

3. Dress for weather

Wearing the right clothes can help the body to stay cold. Opt for light colored, breath and moisture-disabilities. Dr. “Avoid deep or tight-fitting clothes that trap heat.”

4. Acclimatization is the key

Another important remedy is gently acceling for heat. Nimsey

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