or on an indoor walking track, rather than risk exposing yourself to dangerously hot conditions.
A valid alternative, which increases the benefits of exercise, can be to walk in water. Or you can also do training in sea water.
Avoid direct sun and walking on asphalt or concrete. Nature trails under the trees are the coolest places to walk. You can use the online map app to find a walking route and use the "Satellite View" or "Hybrid View" to see where trees and shaded areas may be.
with the possibility of eliminating any excess fluid before starting to walk. During the walk it is recommended to drink about a glass of water every 20 minutes along the way. When you finish the walk you will notice: high heart rate and dark yellow urine. Be sure to carry water in a backpack; in case of walks lasting more than 60 minutes, it is also recommended to add a sports drink that reintroduces lost electrolytes and mineral salts.
Of sun. Wear a hat with a peak or a cap with cuffs to shade the neck. Wear sunscreen to prevent sunburn, skin blemishes, and skin aging. Wear sunglasses that filter UVA and UVB rays to protect your eyes.
In case of high temperatures, it is possible to moisten and freeze a bandana or a light towel and keep it in a ziplock bag with ice cubes, even carrying it in a backpack that, for quick recovery, you can tie around the neck. Spraying your face and neck with cool water can help cool down. In case you are wearing sweatbands on your wrists, soaking them in cold water can also help provide heat relief.
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In the summer, attention must also be paid to heart health.
Symptoms of heat stroke
Heatstroke is caused by a sudden increase in body temperature. When a subject is subjected to very intense thermal stress, the mechanisms that should trigger thermoregulation can fail. This lack is responsible for the classic symptoms associated with heat stroke: the skin becomes hot and dehydrated, sweating stops and the body temperature rises suddenly. These symptoms are preceded by warning signs such as nausea, confusion, blurred vision, a sense of weakness, tachycardia and ringing in the ears.
While walking, when temperatures are high, it is advisable to check yourself and your walking companions for signs of heatstroke. In case of dizziness, nausea, dry skin or chills, you need to stop and try to drink water or a sports drink, rich in minerals. If your condition does not improve, seek immediate medical attention. In case of drug treatment, particularly for heart or respiratory problems, or if you have experienced heatstroke before, consult your doctor to determine whether to walk in the heat. it is a "sporting activity that may be suitable.
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