How to Stay Hydrated and Exercise Safely in Hot Weather0

 How to Stay Hydrated, Eat Well and Exercise Safely During Extreme Heat

As temperatures rise, staying active and maintaining a healthy routine can become more challenging. Extreme heat can increase the risk of dehydration, heat exhaustion and heatstroke, particularly for people exercising outdoors, older adults, children and individuals with certain medical conditions.

However, taking sensible precautions, choosing suitable foods and planning activities for cooler hours can help people stay safer during hot weather.

Why Extreme Heat Can Affect Your Health

When temperatures and humidity rise, the body must work harder to maintain a stable internal temperature. Sweating helps cool the body, but it also causes the loss of water and electrolytes, which are minerals that help regulate fluid balance and support muscle function.

Heavy physical activity in hot conditions can increase these losses and place additional stress on the body.

People should pay particular attention to their hydration, activity levels and surroundings during periods of extreme heat.

Tips for Staying Safe Before and During Hot Weather

Preparing ahead can reduce the risks associated with high temperatures.

Consider these precautions:

- Drink water regularly throughout the day rather than waiting until you feel very thirsty.

- Spend as much time as possible in a cool or well-ventilated environment.

- Wear lightweight, loose-fitting clothing.

- Reduce strenuous outdoor activities during the hottest hours.

- Take cool showers or use cool, damp cloths to help lower body temperature.

- Check on older relatives, young children and other people who may be more vulnerable to heat.

- If you take medication or have a medical condition that affects fluid balance, ask a healthcare professional how to manage hot weather safely.

Electric fans may provide comfort, but they may not prevent heat-related illness when temperatures become extremely high.

Recognising the Warning Signs of Heatstroke

Heatstroke is a medical emergency that can cause serious injury or death if treatment is delayed.

Warning signs may include confusion, slurred speech, seizures, loss of consciousness and a very high body temperature. The skin may be hot, and sweating can vary from person to person.

If heatstroke is suspected, seek emergency medical assistance immediately. Move the person to a cooler place, remove unnecessary outer clothing and begin rapid cooling with cool water, wet cloths or other available cooling methods while help is arranged. Do not give fluids to someone who is confused or unconscious.

In Nigeria, contact the appropriate local emergency service or go to the nearest emergency department.

What to Eat Before Exercising in Hot Weather

Food choices can influence energy levels and comfort during exercise. Before a workout, easily digested carbohydrates can provide energy without making the stomach feel overly full.

Suitable options may include:

- Bananas and other fresh fruits.

- Watermelon, which contains a high proportion of water.

- Oats served with fruit.

- A light smoothie.

- Toast or a rice cake with a small amount of nut butter.

Avoid eating a very heavy meal immediately before strenuous exercise if it causes discomfort. People who experience stomach problems during workouts may also benefit from adjusting the timing and composition of their pre-exercise meals.

Individual needs vary, so athletes undertaking long or intense sessions may require a more structured nutrition plan.

Foods That Support Recovery After Exercise

After physical activity, the body needs fluids, carbohydrates and protein to support recovery.

Carbohydrates help replenish stored energy, while protein provides amino acids needed for muscle repair.

Practical meal and snack choices include:

- Rice with beans, fish or chicken.

- Eggs with bread and fruit.

- Oats with milk or a suitable alternative.

- Yoghurt with fruit, where tolerated.

- A sandwich with a protein-rich filling.

- A smoothie containing fruit and a protein source.

Try to eat a balanced meal or snack after exercise rather than delaying recovery for several hours. The amount and timing depend on the intensity and duration of the activity.

Water or Electrolyte Drinks: Which Is Better?

For many people doing shorter, moderate workouts, water is sufficient to replace fluid losses. During prolonged or intense exercise, particularly in hot conditions, an electrolyte-containing drink may help replace sodium and other minerals lost through sweating.

Water-rich foods such as oranges, watermelon, cucumber and other fruits and vegetables can also contribute to daily fluid intake.

Sports drinks are not essential for every workout, and drinks high in added sugar may not be necessary for ordinary daily activity.

People with kidney, heart or other medical conditions that require fluid or salt restrictions should follow advice from their healthcare professional.

One useful sign to monitor is urine colour: pale-yellow urine often suggests adequate hydration, while darker urine can indicate that more fluids may be needed. However, urine colour is not a perfect measure of hydration, and some medicines and foods can change it.

When Is the Best Time to Exercise?

During very hot weather, the timing of outdoor exercise can make a meaningful difference.

Early morning or later in the evening, after temperatures have started to fall, is often more comfortable than exercising around midday.

Whenever possible:

- Avoid strenuous outdoor activity during the hottest part of the day.

- Choose shaded routes and take regular breaks.

- Reduce exercise intensity when conditions are unusually hot or humid.

- Stop exercising if you feel dizzy, weak, nauseated or unusually fatigued.

- Move indoors when outdoor conditions become unsafe.

People should not feel pressured to complete a workout when the heat is affecting their wellbeing. Moving a session indoors or resting is a sensible way to reduce risk.

Final Thoughts

Hot weather does not necessarily mean giving up physical activity, but it does call for extra care. Drinking fluids regularly, eating balanced meals, choosing cooler times for exercise and recognising warning signs can help reduce the risk of heat-related illness.

Most importantly, listen to your body and adjust your plans when conditions become too hot. If serious symptoms such as confusion, seizures or loss of consciousness occur, seek emergency medical help immediately.

Health note: This article provides general health information and is not a substitute for individual medical advice.

Sources for further reading

- American Red Cross: https://www.redcross.org/

- US Centers for Disease Control and Prevention — Heat and Health: https://www.cdc.gov/heat-health/

- World Health Organization: https://www.who.int/health-topics/heatwaves