The heat isn't just uncomfortable; if you are not used to it, this condition can actually be dangerous. Whether you work as a construction worker, landscaper, competitive athlete, or have recently moved to a hot climate, there are a few simple steps you can take gradually to get used to and beat the weather. The most important thing to remember is to build tolerance little by little. More than that, make sure you wear light and breathable clothes (air flow smoothly), drink lots of water, and pay attention to symptoms of heat exhaustion (fatigue due to excessive heat).
Step
Part 1 of 3: Adjusting to the Hot Weather
Step 1. Start with light recreational activities
When you're first getting used to hot weather, it's a good idea to start off lightly and lightly until you figure out how to respond to it. Go for a walk, do some light exercise, or garden a little. Make sure your activity is not excessive; if it's too long, you will quickly feel tired.
- Chances are you're not ready to be able to go straight to normal activities if you just moved to a warm weather area.
- Get out early in the morning and let your body get used to it.
Step 2. Turn off the air conditioner (AC)
Try lowering the thermostat temperature by 1-2 degrees every day for two weeks. This helps the conditions in the room resemble the outdoors. Thanks to continuous exposure to above-average temperatures, the body will be forced to adapt.
- In general, the thermostat should not be 10 degrees cooler than the outdoor temperature after reaching peak acclimatization.
- Your progress will slow down if you continue to rely on the air conditioner to cool off.
Step 3. Prepare mentally
Before leaving the room, drink at least 350 ml of cold water to make sure your body starts off in a well-hydrated state. Take a few deep breaths to cool down, and get ready to sweat. The scorching heat is very uncomfortable. The sooner you get used to the environment, the easier it will be to cope with the hot weather.
Be patient. Getting used to changes in temperature does take time
Step 4. Maintain the momentum
It only takes a week to break a hard-to-build habit. In order to maintain your state, the hot weather must be endured for the following days. When a habit is lost, you have to work hard to get it back.
Adhere to a regular schedule for outdoor activities and exercise. For best results, do it at least 2-3 days a week
Part 2 of 3: Getting Active in Hot Weather
Step 1. Do a short series of activities
When you're first getting used to working outdoors, it's a good idea to start with about 15 minutes of moderate exercise at a time. As your condition improves, you can start adding 2-3 minutes to each session. Alternate with plenty of rest and be careful not to push yourself too fast.
- Pay close attention to how you feel in each period of activity. If you feel your performance is decreasing, don't take the risk and reduce the intensity or extend the rest period.
- It usually takes about two weeks for a normal person to reach hot weather acclimatization.
Step 2. Drink plenty of water
Always take plenty of cold water before cycling, hiking, or jogging and plan to make frequent stops to rehydrate along the way. Keeping tissues hydrated is essential if you are going to work hard in hot weather; High temperatures will cause your body to continue to sweat, even if you're not doing strenuous activities.
- Dehydration can be deceiving. Continue to keep your body hydrated at regular intervals, even if you don't feel thirsty.
- Always carry a water bottle with you, or make sure there is another source of drinking water available nearby.
- Sports drinks not only replenish your body fluids, but also contain important electrolytes needed to power muscles through exercise.
Step 3. Gradually increase the amount of time you spend outdoors
After two weeks in a new environment, increase the duration of outdoor activities to one hour at a time. This step will get easier over time, and you'll be able to spend more time outdoors. If you want to get used to it as quickly as possible, plan to spend at least 2 hours outdoors each day.
- Once you can start spending 2 hours or more comfortably outdoors each day, you will feel more relaxed about movement and rest.
- Increase tolerance by seeking some shade for shade or removing unimportant clothing instead of escaping indoors.
Step 4. Try not to cross the line
Monitor your heart rate and breathing patterns closely and be prepared to stop if you start to feel overwhelmed. Even if you're a professional athlete, there comes a time when your body just doesn't want to obey and work in hot weather. At this point, your efforts could become dangerous if continued.
- Follow your body, and not an exercise journal. Stop the activity and find a shady place to rest when you feel overwhelmed by the heat, even if the session isn't over.
- Consider dividing the workout into several short sessions to prevent the risk of overheating.
Part 3 of 3: Maintaining Safety and Health
Step 1. Wear light clothing
Choose short-sleeved clothing such as T-shirts, shorts, sleeveless shirts, and activewear that quickly absorb moisture to build heat resistance. You can also wear clothes with looser stitches and are more relaxed because they allow your skin to breathe. No matter what clothes you wear, you need to keep the air flowing smoothly to release heat instead of holding it close to your body.
Choose light colored clothes instead of dark colors. Bright colors will reflect sunlight, which reduces the heat stored, in contrast to dark colors that absorb it
Step 2. Eat food to replace lost nutrients
Consume foods that contain beneficial electrolytes and vitamins and minerals before and after outdoor activities. Fruits and vegetables such as bananas, spinach, avocados, and chickpeas are good choices. Maintaining adequate nutrition is as important as maintaining hydration in taking good care of your body.
- Don't stay away from salty foods. These foods allow you to retain water, which is useful against dehydration.
- Rich sources of protein such as low-fat meats, fish, eggs, and nuts will keep you full for longer without filling your stomach.
Step 3. Recognize the symptoms of heat exhaustion
Some of the common warning symptoms of heat illness include dizziness, nausea, excessive fatigue, and increased heart rate. If you encounter these warning symptoms, stop the activity immediately and find a place to shelter from the heat.
- Taking a cool shower (not cold water; sudden changes in temperature can shock your body) will help your body return to its normal temperature.
- Heat exhaustion can be life threatening if left unchecked. Be wise and avoid unnecessary risks for your safety.
Tips
- Make sure you don't have any health complications before starting to get used to the hot weather.
- Try not to wipe away sweat as it is one of the most effective natural body conditioning mechanisms.
- Pay attention to the color of your urine. Ideally, the color of urine should be clear, while a dark yellow color can indicate dehydration.
- If you're getting ready for a gym session or a day's work, eat small portions before you leave to prevent body aches.
- Apply strong sunscreen (SPF 50 or more) and wear a wide-tongued hat and sunglasses to protect your skin from the sun's rays.
Warning
- Because it makes it harder for the body to retain water, beverages such as coffee, alcohol, and sugary sodas are not suitable for maintaining hydration.
- If symptoms of heat exhaustion do not subside within 15 minutes, seek medical attention immediately.
