Technically speaking, you actually burn more calories in hot weather. However, this has a major drawback. During exercise, your body temperature increases to meet the increased physical demands. To prevent overheating, your body has a tightly controlled heat regulation system that causes your body to sweat and dissipate heat into the air. If you exercise in an already hot environment, your body has to work even harder to cool down, which requires more calories. However, it is important to distinguish between a slight increase in caloric expenditure and rapid weight loss.
When you exercise in hot weather or deliberately overheat your body, such as by wearing heavy clothing, you will naturally sweat more to cool your body. Although you may experience a drop in body weight after your workout, this is almost entirely due to water weight loss.
Also, your body can easily acclimatize to a new environment. Although you may burn more calories at first, if you are not used to exercising in the heat, your body will adapt and gradually require less effort and fewer calories to cool down.
Also consider exercise tolerance in the heat. If you don’t like it or can only stand it for a short time, it’s best to exercise in a cooler environment that you enjoy so you can exercise for longer periods of time, with more intensity.
Bottom line, while you may burn a few more calories in the heat, it’s best to choose an exercise that you enjoy and can sustain for the long term.
Is it safe to exercise outside in hot weather?
Exercising in hot weather increases the risk of heat exhaustion, heatstroke and dehydration.
Symptoms of heat exhaustion include excessive sweating, clammy skin, weakness, weak pulse, dizziness and headaches. If you experience any of these symptoms, stop exercising, move to a cool place, and drink plenty of fluids. If left untreated, these symptoms can lead to heatstroke, which is characterized by a body temperature of 40°C or higher, hot and dry skin, disorientation and, in rare cases, seizures. Heatstroke is a medical emergency and requires immediate medical attention.
While you can exercise outdoors in hot weather, there are a few important things to keep in mind to ensure your safety:
Always check the current and forecast temperature before exercising outside. The higher the temperature, the greater the risk of dehydration and heatstroke.
When humidity increases, there are more water droplets in the air. This makes it harder for your body to dissipate heat and sweat.
Drinking water is important during any exercise, but essential when exercising in hot weather due to increased sweating. Remember to drink water regularly to replace lost fluids.
If you’ve never exercised in hot weather before, start slowly and decrease your normal intensity until your body adjusts. It usually takes up to two weeks.
Knowing the outside temperature and humidity will allow you to exercise in a safe environment. You’ll need to be more careful if you’re doing vigorous exercise outdoors in temperatures above 29°C.
The higher the temperature and humidity, the more likely you are to suffer from heat-related disorders such as heat exhaustion and heatstroke. Also watch out for a high percentage of relative humidity, which increases your risk despite the lower outside temperatures.
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