The days of extreme heat Not only do they create discomfort, they also represent discomfort specific health risk. In an interview in LN+the sports scientist and cardiologist Norberto Debbag explains why doctors recommend Avoid being outdoors and engaging in physical activity between 10 a.m. and 5 p.m.the most critical time of the day.
“The ideal is to stay in a cool place, but many people have to carry out their activities on the street,” said the specialist. In this regard, he emphasized that the main problem is this the body’s difficulty in dissipating heat through the skin. “As a result, the body temperature rises and neurological or renal symptoms appear,” he warned, referring to the heatstrokea medical emergency that can have serious consequences.
Debbag pointed out that intense heat also has a direct impact on health Cardiovascular system. “When you lose a lot of fluid through sweating, you also lose electrolytes like sodium and potassium,” he said, warning that this imbalance can lead to this Arrhythmias. For this reason, he recommended that people with heavy sweating replenish electrolytes, although he clarified this You should avoid sweet drinksas sugar promotes dehydration. “Today there are drinks with electrolytes that are more convenient”Exactly.
In simple words the advice is clear: constantly hydrate. “You should try to drink a glass of water every 30 minutes,” he said. The risk is greater in older adults because “thirst is delayed at a neurological level” and is therefore necessary insist that they drink waterwith a consumption close two liters daily.
The expert emphasized that taking care of heat is not just limited to drinking water. “You have to protect yourself from the sun with sunscreen, glasses, a hat and light clothing,” he listed. He also recommended it Avoid heavy and fatty foodslike hamburgers, fries or rabas. “The ideal is lean meat, salads and fruit,” he said.
As far as alcoholic beverages go, it was mind-blowing: “You have to reduce your consumption”. According to Debbag, alcohol causes it Vascular dilatationreddens the skin and has diuretic effectwhich increases fluid loss and promotes dehydration.
The body usually gives signals when something is not working well. Debbag asked to pay attention to it Urine color: “If it gets dark, that’s a direct sign of dehydration.” He also mentioned symptoms like Headaches, dizziness, nausea and headaches.
In view of these demonstrations, he recommended Lower body temperature immediately: wet yourself, take a cool shower, or apply cold water to key areas such as your armpits and groinwhere cooling occurs more quickly. “If we see red skin, dry skin and high fever, we have a problem and need to consult a doctor,” he warned.
Finally, Debbag clarified The heat doesn’t mean giving up exercise, but rather adapting it. “Don’t stop going to the gym, just reduce the intensity,” he advised, whether it’s strength training or cardio. The ideal, he said, is Train early in the morning or eveningavoid the central hours of the day.
“All of us who exercise will continue to do so, but it is important to reduce intensity and hydrate before, during and after,” he concluded. This balance, he emphasized, is the key Take care of the heat without sacrificing quality of life.
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