How high is too high when it comes to exercising in hot weather during summer?

 

For those who enjoy outdoor workouts, the summer season offers ample opportunity to enjoy the sunlight. It’s often more motivating to rise in the morning, and it remains bright even after you finish your job.

But what happens when temperatures soar?

Consistent physical activity year-round is essential for sustaining good health. However, in the summertime, you may notice increased perspiration and ponder if it poses any dangers.

So, what temperature is excessive? Here are some important factors to consider when exercising in warm conditions.

What health hazards exist?

Typically, the human body keeps its core temperature around 37 degrees Celsius. However, engaging in physical activity, particularly in hot and humid conditions, can place additional stress on the body’s ability to regulate this temperature.

Even minor shifts in core body temperature, roughly 3 degrees, can lead to a condition known as exertional heat illness. This occurs when the body struggles to manage a quick increase in core temperature during vigorous exertion.

Early signs may include headaches and feelings of dizziness. In severe instances, it can result in convulsions, fainting, or, in extreme cases, death.

So, what temperature is considered excessive?

It would be ideal to have a clear temperature threshold to reference. Yet, the situation is more complex than that.

Factors influencing the risk of exertional heat illness encompass more than just the temperature of the air. Elements like humidity, wind velocity, and the level of sunlight exposure (or the amount of cloud cover) can all influence how hot it feels and how well your body can adapt.

For instance, on humid days, the moisture present in the air makes it challenging for sweat to evaporate from the skin, which is the body’s primary method of cooling down.

Does the kind of exercise influence this?

The duration and intensity of your workout will also determine how much heat your body accumulates.

The American College of Sports Medicine advises that intermittent activities—such as soccer—are safer to perform in elevated temperatures compared to continuous activities like long-distance running or cycling. The reason is that rest breaks allow the body to cool off.

You can assess your risk with the online tool from Sport Medicine Australia, which utilizes your location and the type of activity to generate a "sport heat score," along with essential advice on hydration and cooling strategies.

Various elements can influence your likelihood of experiencing exertional heat illness:

your attire (such as wearing heavy clothing that covers a larger portion of your body)

your degree of acclimatization to high temperatures (like elite endurance athletes generally possessing superior heat tolerance)

your age (with older individuals being typically at a heightened risk).

How to maintain a comfortable temperature

When we are lacking hydration, it becomes more challenging for our bodies to eliminate internal heat. Therefore, keeping hydrated is crucial—drinking cold or chilled water is one of the simplest methods to cool off.

Research shows that many individuals often begin their activities without proper hydration. Therefore, ensure you drink enough water not only during your workout but also prior to starting.

To lower your body temperature, aim to expose as much skin as possible to a cooling source, like a portable fan or ice wrapped in a cloth.

Opting for lightweight, breathable sportswear designed for physical activities will also help with the dispersal of heat from your body.

In organized sports, extra breaks during play can be beneficial. If you’re exercising on your own, consider increasing your break frequency.

Is it possible to acclimatize to exercising in high temperatures?

Indeed, you can acclimatize to working out in the heat, especially if preparing for an event in warm or humid environments.

Research indicates that your body can start adjusting after just a handful of training sessions in the heat.

As you grow accustomed to warmer conditions, you may observe an increase in perspiration and experience a lower heart rate for the same level of exertion, all while feeling more at ease in those conditions.

However, it's important to ease into it initially. Gradual exposure may help to lower the risk of exertional heat illness. This involves slowly increasing both the duration of your exercise and the intensity with which you engage in it.

You might also need to revise your fitness goals. For instance, in high temperatures, performing endurance activities like long-distance running or cycling may not be feasible at your usual capacity—especially at first.

If possible, consider training during the cooler parts of the day or workout indoors as these can serve as effective alternatives.

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