Exercising Safely in High Temperatures: A Guide for Nigerians
Nigeria’s hot and humid climate can make exercising a challenge, especially during the dry season when temperatures soar. However, with proper preparation, adjustments, and caution, you can safely exercise even in scorching heat. This guide covers tips, precautions, signs of heat illness, and answers frequently asked questions to help Nigerians workout while keeping cool.
Adjusting Your Workout
Exercising in high heat places extra strain on your body. You’ll likely fatigue faster and be more prone to dehydration, heat cramps, and other heat-related illnesses. Here are some workout adjustments to make:
Lower Intensity and Duration
During your first few hot weather workouts, decrease exercise duration and intensity. Go at an easier pace and train for shorter periods to give your body time to adapt. Gradually ramp up over days and weeks as your body acclimatizes.
Exercise During Cooler Hours
Plan workouts in early morning or evening when temperatures are lower. Avoid exercising between 11am and 4pm when sun and heat peak. Seek shady routes rather than direct sunlight.
Hydrate, Hydrate, Hydrate
Dehydration intensifies heat strain. Drink plenty before, during and after workouts. Carry water even for short sessions. Sports drinks help replenish lost electrolytes and carbs.
Dress Right
Light, loose, breathable clothing in light colors allows sweat evaporation and heat dissipation. Moisture-wicking fabrics keep skin dry. Use ultraviolet protection accessories.
Monitor Vital Signs
Heart rate, temperature, and other vitals indicate if your body is handling the heat. If heart rate is higher than normal or you feel unwell, slow down or stop. Don’t ignore warning signs.
Pick Shade Over Sun
Tree canopies, shade structures, even buildings can provide shelter from direct sun during exercise. Seek shady routes for outdoor exercise.
Exercise With a Partner
Having a workout buddy allows you to look out for each other. Your partner can spot signs of heat issues you may overlook.
Avoid Midday Heat
Plan workouts in the early morning or evenings when the sun is less intense. Avoid exercising between 11am and 4pm when temperatures peak.
Heat Acclimatization
Heat acclimatization means adapting your body to better tolerate hot conditions through gradual exposure. Tips:
- Exercise for short periods (60-70% max heart rate) in hot conditions
- Slowly increase duration and intensity over 7-14 days
- Monitor vitals and warning signs
- Stay well hydrated
Benefits include:
- Earlier/greater sweating = better cooling
- Decreased core temperature & heart rate
- Expanded plasma volume to protect circulatory stability
- Improved cardiovascular stability
- Better electrolyte balance
- Enhanced exercise capacity
Full acclimatization takes 7-14 days. Keep training in the heat at least 2x a week thereafter to retain benefits.
Warning Signs of Heat Stress
Stop activity immediately if you experience:
Heat Exhaustion
Symptoms include:
- Cool, moist, pale skin
- Heavy sweating
- Dizziness, weakness
- Dark urine; little/no urination
- Muscle cramps
- Fast, weak pulse
Heat Stroke
Signs include:
- No sweating
- Hot, red skin
- Very high body temperature
- Rapid pulse
- Throbbing headache
- Nausea/vomiting
- Loss of consciousness
Both are medical emergencies needing urgent cooling and rehydration. Rest in shade/AC and sip water/electrolytes. Seek emergency care if symptoms worsen/don’t improve.
FAQs
Should I change my workout routine in hot weather?
Yes, adjust intensity, duration, timing, and precautions until your body adapts. Then gradually increase workout load over days/weeks. Completely stopping exercise loses all acclimatization benefits.
What clothes are best for exercising in the heat?
Lightweight, light-colored, loose moisture-wicking fabrics that provide ventilation and UV protection. Avoid dark, tight-fitting clothing that inhibits evaporation and airflow.
How much should I drink when working out in high temperatures?
Drink 2-3 cups of fluids 2 hours before exercise. Another 1 cup 10-20 minutes pre-exercise, then 1 cup every 15-20 minutes during your workout. Drink electrolyte/carb replacement drinks for sessions over an hour.
Is it dangerous to exercise when it’s very hot and humid?
Yes, heat combined with humidity hinders your body’s ability to cool itself through sweating. Use humidity plus temperature to calculate the heat index and associated dangers. Avoid exercising when heat index risk is very high or extreme.
How can I better handle heat during exercise?
Heat acclimatization through gradual exposure helps increase exercise capacity in hot conditions long-term. Also: hydrate properly, wear suitable clothing, monitor physical state, exercise with a partner, and avoid peak heat periods.
What should I do if I think I have heat exhaustion?
Stop activity and move to a shaded, cooler area. Drink water/electrolyte beverages and lie down with legs raised to improve circulation. Apply wet towels/ice packs to skin. Seek emergency care if symptoms don’t quickly improve or you lack fluids.
Can I still build muscle and get a good workout in very hot weather?
Yes, but adjust your workout and allow more time for heat adaptation. Lower intensity but increase duration to keep exercise capacity up while minimizing heat strain. Monitor your vitals and heed warning signs. Strength training is better suited to hot conditions than high intensity cardio. Supplement workouts with indoor/pool sessions.
What precautions should people with health conditions take in hot weather exercise?
Certain medications and chronic diseases that inhibit thermoregulation, sweat production or hydration put you at higher risk. Consult your doctor about safe heat thresholds and modifications for your condition. Have emergency contacts handy. Stay vigilant and stop immediately if feeling unwell.
Conclusion
Nigeria’s climate makes exercising safely in the heat a unique challenge. But instead of stopping activity altogether in hot weather, make sensible adjustments to your workouts, lifestyle and precautions. Listen to your body, heed warning signs, and don’t override your safe limits. Take a gradual approach to heat adaptation. With suitable vigilance and preparations, Nigerians can stay fit and active even during scorching temperatures.