You may not be ready to jump right into your normal routine if you’ve recently relocated somewhere warmer. Head out in the early part of the day while it’s still tolerable and let yourself warm up with the weather. Try to avoid any strenuous activity during the heat of the day. If you want to do more intense workouts, stick to exercising in the morning or evening when temperatures are lower.
As a general goal, your thermostat should be set no more than about 10 degrees cooler than the temperature outside once you’ve reached peak acclimation. Your progress will be much slower if you constantly rely on air conditioning to cool yourself off. It will also be more difficult to adjust to the heat when you’re switching between cold indoor and hot outdoor temperatures.
Be patient. Getting used to any change in temperature just takes time.
Keep up a regular schedule of outdoor activity or exercise in the morning and evening. For best results, aim for at least 2-3 days a week.
Pay close attention to how you feel after each period of activity. If you detect that your performance is dropping off, play it safe and decrease your intensity or take longer breaks. It typically takes about two weeks for the average person to become heating acclimatized.
Dehydration can be deceptive. Replenish your fluid levels at regular intervals, whether you feel thirsty or not. Always carry a water bottle with you or make sure there’s another available source of water nearby. Try room temperature water since it’s the best for your body. Avoid drinking hot liquids since they will make you feel warmer. Sports drinks not only replenish fluids, but they also have essential electrolytes which are needed to power your muscles through a workout. [6] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Once you’re able to comfortably stay out for two or more hours a day, you’ll begin to feel much more at ease in motion and at rest. Raise your tolerance by finding an area with some light shade or stripping off non-essential items of clothing rather than seeking refuge indoors.
Listen to your body, not your exercise journal. Stop what you’re doing and seek out a shady place to rest when you feel the heat getting to you, even if you haven’t finished your session. Consider splitting your workouts up into multiple short sessions to reduce your risk of overheating. [9] X Research source
Choose light-colored garments over darker ones. Lighter colors reflect the sun’s rays, which cuts down on how much heat they hold, whereas dark colors absorb it. [11] X Research source
Don’t shy away from salty foods. These cause you to retain water, which is useful for combating dehydration. Protein-rich offerings like lean meats, fish, eggs and nuts will satisfy your hunger for longer without filling you up too much. [13] X Research source Look for cooling foods such as watermelon, cucumber, yogurt, mint, melons, leafy green vegetables, and onions. [14] X Research source
A cool shower (not ice cold—a drastic change of temperature can be a shock to the body) will help return your body to a normal temperature. Heat exhaustion can be fatal when ignored. Practice good judgment and avoid taking unnecessary chances with your wellbeing.
