Exercising outdoors during hot weather demands extra vigilance so that expected health benefits do not lead to injuries or medical complications. Sports medicine specialist Dr. Antonius Andi Kurniawan, Sp.KO., emphasizes the importance of thorough preparation before deciding to engage in physical activity under the sun.
The first mandatory preventive step is to check the local weather forecast. Avoid exercising when temperatures reach their peak. In addition, the body's hydration status plays a crucial role. Dr. Andi suggests ensuring adequate fluid intake starting the night before, or at least two to three hours before beginning a workout session.
To independently monitor hydration levels, people can check their urine color in the morning. A clear yellow color indicates good hydration, while a deep or cloudy yellow is a strong indicator of insufficient fluid reserves. A dehydrated body carries significant risks if forced to exercise in hot weather.
Besides hydration, the choice of sportswear requires attention. It is recommended to wear light-colored, lightweight, loose-fitting, and sweat-wicking clothing. Applying sunscreen with an SPF of at least 30 to 50 is also essential to protect the skin from direct UV radiation exposure.
For comfort, Dr. Andi suggests choosing shady locations, such as green open spaces with plenty of trees and good air quality. He also strongly recommends exercising with friends to monitor each other's condition during the activity.
If symptoms such as dizziness, nausea, weakness, or persistent cramps occur during exercise, immediately stop the activity and seek shade. Be alert to more serious signs such as confusion, slurred speech, or loss of consciousness, which indicate a body emergency. Always prioritize personal safety to maintain sustainable fitness.
