Do you burn more calories by exercising in hot weather?


Technically, you actually burn more calories in hot weather. However, this has a major drawback. During exercise, your body temperature rises to meet the increased physical demands. To prevent overheating, your body has a tightly controlled heat regulation system, which causes your body to sweat and dissipate the heat into the air. If you exercise in an already hot environment, your body has to work even harder to cool down, which requires more calories. However, it is important to distinguish between a slight increase in caloric expenditure and rapid weight loss.

When exercising in hot weather or deliberately overheating your body, for example by wearing thick clothes, you will naturally sweat more to cool your body. Although you may see a drop in body weight after a workout, this is almost entirely due to loss of water weight.

In addition, your body can easily acclimatize to new environments. Although you may initially burn more calories if you are not used to working out in the heat, your body will adapt and gradually require less effort and fewer calories to cool your body.

Also consider your tolerance for exercising in the heat. If you don’t like it or can only endure it for short periods of time, it’s best to exercise in a cooler environment that you enjoy so you can exercise for longer periods of time. at higher intensity.

In sum, while you may burn a few more calories in the heat, it’s best to choose an exercise that you enjoy and can sustain for the long haul.

Is it safe to exercise outside in hot weather?

Exercising in hot weather increases the risk of heat exhaustion, heat stroke and dehydration.

Signs of heat exhaustion include excessive sweating, clammy skin, weakness, weak pulse, dizziness and headaches. If you experience any of these symptoms, stop exercising, move to a cool place, and drink plenty of fluids. If these symptoms are not treated, they can lead to heat stroke, which is characterized by a body temperature equal to or higher than 40° C, hot, dry skin, disorientation and, in rare cases, seizures. Heatstroke is a medical emergency and requires immediate medical attention.

While you can certainly exercise outdoors in hot weather, there are some important considerations to keep in mind to ensure your safety:

– Temperature

Always check current and expected temperature before exercising outdoors. air. The higher the temperature, the greater the risk of dehydration and heat stroke.

– Humidity

When the humidity increases, there are more water droplets in the air. This makes it more difficult for your body to dissipate heat and sweat.

– Hydration

It is important to drink water during any exercise, but it is crucial when exercising in hot weather due to increased sweating. Be sure to drink water regularly to replace lost fluids.

– Experience

If you have never done When exercising in hot weather, start slowly and reduce your normal intensity until your body adjusts. This usually takes up to two weeks.

Knowing the temperature and humidity outside will allow you to exercise in a safe environment. You will need to be more careful if you exercise intensely outdoors at temperatures above 29°C.

The higher the temperature and humidity, the more likely you are to suffer from heat-related disorders, such as heat exhaustion and heat stroke. Also, watch out for high percentages of relative humidity, which increase your risk despite lower outside temperatures.


The Effects of Heat Adaptation on Physiology, Perception and Exercise Performance in the Heat: A Meta-Analysis

Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments

Heat Illness

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