There are many popular weight loss methods that claim that exercising in hot weather helps to lose weight. From exercising on hot, sunny afternoons to wearing heavy clothing to encourage sweat loss, many people believe they can lose weight quickly with this method. However, you may be wondering whether exercising in hot weather really burns more calories and whether it "s safe. In this article, we "ll explain the effect of exercising in hot weather on calorie burn, how to do it safely, and tips for exercising in hot climates.
Does exercising in hot weather burn more calories?
Technically, you burn more calories in hot weather. However, this has a significant downside. During exercise, your body temperature increases and provides support to meet the physical demands. To prevent overheating, your body has a tightly controlled thermoregulation system, which makes your body sweat and dissipates heat into the air. If you are already exercising in a hot environment, you need to exert more effort and expend more calories to cool your body. However, it is important to distinguish between a slight increase in calorie expenditure and rapid weight loss. In hot weather or by deliberately trying to overheat your body, for example by wearing heavy clothing, you naturally sweat more to cool your body. Although you may see a decrease in body weight after exercise, this is almost entirely due to water loss. Also, your body can easily adapt to new environments. You may burn more calories initially if you "re not used to working out in the heat, but your body will adapt and require less effort and calories to cool your body. Also, consider your tolerance to exercising in the heat. If you don "t like it or can tolerate it for short periods of time, it may be better for you to exercise in a cooler environment where you can exercise at a higher intensity for longer periods of time. In conclusion, although you burn more calories in the heat, its role in weight loss is minimal and decreases as you acclimatise to warmer climates.
Is it safe to exercise outdoors in hot weather?
Exercising in hot weather increases your risk of heat exhaustion, heat stroke and dehydration. Symptoms of heat exhaustion include excessive sweating, clammy skin, weakness, weak pulse, dizziness and headache. If you experience any of these symptoms, stop exercise, go to a cool place and drink plenty of fluids. If left untreated, this can lead to heat stroke, which is characterised by a body temperature of 40°C or higher, dry and hot skin, disorientation and, in rare cases, seizures. Heat stroke is a life-threatening emergency and requires medical attention. Follow these tips to ensure your safety when exercising in hot weather:
- Start gradually before getting used to exercising in hot weather. It may take at least two weeks for your body to adjust to the temperature.
- Reduce exercise intensity as the temperature and humidity increase. As the temperature and humidity increase, it becomes harder for your body to cool down and your heart rate increases. Therefore, it "s better to exercise at a lower intensity or for shorter periods of time.
- Avoid exercising during hot hours. Prefer to exercise in the early morning or cool evening. If possible, exercise in shaded areas or indoors.
- Wear clothing made of lightweight, breathable and sweat-absorbent fabrics. Cotton or synthetic fabrics absorb sweat and help cool your body. Also, wear a hat, sunglasses and sunscreen to protect yourself from the sun.
- Drink plenty of water. Drinking plenty of water before, during and after exercise helps prevent dehydration. Drink at least two glasses of water before exercise. During exercise, drink half a glass of water every 15 minutes. After exercise, try to drink double the amount of fluid you have lost.
- Listen to your body. If you feel very tired, dizzy, nauseous or have a headache, stop exercising and cool down. Also, monitor your heart rate and body temperature to notice changes in your body.
Can exercising in hot weather help with weight loss?
There is some evidence that exercising in hot weather can help with weight loss. For example, one study found that cycling in hot environments can increase fat burning. This may be because as the temperature increases, it becomes easier for fatty acids to be released into the bloodstream. It "s also thought that exercising in hot weather stimulates the process of increasing the body "s temperature, called thermogenesis, which results in burning more calories. However, these effects may be small and their contribution to long-term weight loss is unclear. There may also be mental benefits to exercising in hot weather.