The idea may sound fun when you are doing physical activity in hot weather cause you will easily sweat more. Unfortunately, if you are not used with it then you might face dehydration until the "extreme" level. So here find what things to do in avoiding it.
Yes heatstroke is the risk of doing activity outside under the hot weather.
The situation could happen when the body temperature reaches certain degree, and it can't cool it down.
So there are few steps to run in avoiding the dangerous situation above.
First wear clothes with "light" material, and also choose the white color.
The white color can help lower down the temperature on your skin.
Polyester as the material of your sport clothes is best for the circulation of air, so it's best for the exercise.
Using dark clothes is also good protecting the skin from the UV.
Choosing a hat with good circulation may also good in keeping the temperature.
Moreover, avoid wearing clothes in many "layers" that will make heatstroke risk increased.
Applying sunscreen to certain part of skin is also better.
Obviously it's important to protect the skin from UV light directly and prevent the sunburn.
When skin is burnt, then it will become harder for body in "controlling" the temperature, hence the risk of heatstroke is hard to stop.
It's also important to get dehydrated, since exercise in hot weather can be so hard, not to mention the activity you do that even get you tired.
Obviously you can bring water to recover, and never let body hydrated.
Note that for exercise in longer time you can also drink water containing with electrolyte natrium.
Heat exhaustion is condition you can notice first before getting heatstroke.
You can see this as the early alarm from the body, so stop exercise and do rest to recover.
The signs of heat exhaustion are body feel weak, nauseous, dizziness, headaches, the skin feel cool, and more.
Definitely avoid the situation by not doing exercise in the middle of day, where the body can be exposed with high temperature and intense UV light.
UV can make your skin burnt, and increase skin cancer risk.
You can replace the time for exercise to morning or noon.
Even you force yourself to do running in the middle of day as example, then choose place like park.
The exercise intensity must be managed, and for doing physical activity outside then you can do with stable, to avoid the drastic change of body temperature.
Again your intense activity combining with hot temperature is a dangerous thing, and make you dehydrated. And also the effect for the body explained above.
One of best choice for exercise in hot weather is swimming.
Basically because water has lower temperature, and your body can avoid the heat directly.