[vc_row][vc_column][vc_single_image image=”11199″ img_size=”large” alignment=”center” parallax_scroll=”no”][vc_column_text text_larger=”no”]When temperatures go up in the upcoming months, there is a risk of heatstroke which can cause even fit people like marathon runners or athletes to be severely affected. That does not mean that exercising in the summer is per se bad or should not be done. However, as summers in Thailand are really hot, you should keep the following five precautions in mind:

• Get acclimated to the new conditions

If you are not used to the high temperatures or just out of training, you should go outdoors for only 30 minutes a day for 1-2 weeks with plenty of rest in between.

• Dress appropriately

Wear proper sport clothes that are well ventilated. Wear bright colors as dark colors absorb more heat. Consider special fabrics that give off heat better than natural fabrics like cotton. Some of these fabrics even protect against ultraviolet radiation (search for “UPF 30” om the tag).

• Drink enough water

Get enough fluid: before, during and after the work-out. Mix the water with some ice to cool you down quickly. However, it is advised to drink slowly sip by sip instead of gulping it down. Lastly, drink even if you are not thirsty – do not wait for your body to miss on water.

• Cool down

Cool off with a cold towel to absorb heat from the face, neck, arms, legs, crook, knees and under the armpit for 5-20 minutes before exercise. This can help you reducing your body temperature.

• Observe yourself

Keep observing yourself whether you are getting a heat stroke or just getting exhausted from the work out. More specifically, be careful of the following symptoms: high temperature but not sweating, dizziness or even fainting. These are signs of a heat stroke. If you are just exhausted, your body reacts with sweating, but is still fully functioning. In case you are unsure, better stop the work out and get some rest.

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