Exercising outdoors in good weather is a great way to stay in shape and enjoy nature. However, it is important to take certain precautions to avoid the risks associated with exposure to the sun and high temperatures. Here are some tips for practicing your physical activity safely.
Stay hydrated properly
First of all, it is essential to hydrate properly. When you exercise in the sun, your body sweats more to regulate its temperature. Be sure to drink enough water before, during and after your exercise session. It is recommended to consume about 250 to 500 ml of water every 15 to 20 minutes to maintain good hydration. If you're planning an extended workout, consider bringing a water bottle or hydration pack.
Protect yourself against UV
Next, protect your skin against UV rays by using an appropriate sunscreen. Opt for broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30. Apply sunscreen liberally to all exposed parts of your body, including your face, arms, and legs. Remember to reapply every two hours, especially if you sweat a lot.
Adapt your outfit
Wear clothing suitable for the heat. Opt for light and breathable clothing that promotes the evaporation of perspiration. Choose light colors that reflect heat rather than dark colors that absorb it. Protect your head by wearing a hat or cap to avoid sunburn and heatstroke.
Schedule your sessions at the best times
Schedule your exercise sessions for the cooler times of the day. Avoid peak times when the sun is at its zenith and temperatures are highest. Choose mornings or evenings when the heat is less intense. This way, you will reduce the chances of overheating and heat exhaustion.
Respect your limits during exercise
Listen to your body and respect your limits. If you feel tired, short of breath or dizzy, take a break and rest in the shade. Remember to warm up properly before physical activity and stretch afterwards to avoid muscle injury.
Watch for warning signs of heatstroke or sunstroke such as headaches, nausea, dizziness, muscle cramps and rashes. If you have these symptoms, stop your activity immediately, find a cool place and drink water.
Optimize your recovery
After your effort, rehydrate yourself by drinking enough water, or by consuming isotonic drinks to replenish lost electrolytes. Then cool off with a shower (cool, but not too cold) to lower your body temperature. Take the opportunity to relax with our Elemat Shower Oil .
Be sure to rest to allow your body to recover. If necessary, take advantage of the benefits of Universal Oil to engage your body in this recovery phase.
Adopt a light and balanced diet, favoring fresh fruits, vegetables, lean proteins and complex carbohydrates. Avoid heavy and fatty meals.
Watch for signs of dehydration or heat stroke
Watch carefully for signs of dehydration or heat stroke. If you experience symptoms such as persistent headache, dizziness, nausea, hot red skin, feeling weak or muscle cramps, it is essential to consult a healthcare professional. These symptoms can be a sign of body overheating and require immediate medical attention.