To avoid dehydration in warm climates, some precautions should be followed. It is fundamental to maintain proper hydration and drink liquids before, during, and after exercise. Water is an excellent option but during long and intense exercise for an hour or more, energy drinks can help to replenish minerals lost while sweating.
It is important to monitor the color of urine. Urine that is clear or almost transparent indicates Good hydration while darker urine could be a sign of dehydration.
Avoid exercising during the hottest hours of the day, opt to do it in the early morning or during the late afternoon, when the weather is the coolest.
Wearing the proper clothes is crucial, using light and coll clothing allows sweat to evaporate, keeping the body fresh. In addition, try to use clothes with lighter colors since they reflect solar light instead of absorbing it the way darker colors do.
It is fundamental to use sun protection before starting exercise and reapply every two hours or after sweating profusely.
When exercising, look for shady áreas to rest or to do your activities, this can help avoid sun exposure and reduce the chance of heatstroke.
Listening to your body is fundamental. Stop if you feel dizzy, weakness, nausea, or other symptoms.
It is important to consider the humidity in your área, it can make it difficult for sweat to evaporate and increase the sensation of warmth.
If you have pre/existing medical conditions or are taking medication, please see a doctor before exercising in warm climates.
Following these recommendations and paying attention to your body’s signals, can greatly minimize the risk of dehydration and any related problems associated with hot weather.