Discover what happens to your body when you exercise in hot weather and learn how to stay safe and maximize your workout performance.
Low air humidity, common in winter, can cause dry airways and impact physical exercise performance.Low relative humidity is one of the hallmarks of winter and, therefore, it is common for people to experience allergies and respiratory complications, such as rhinitis, during this time. It is also at this time that practicing physical activity, especially outdoors, requires special care so as not to overload the body.
According to the World Health Organization (WHO), for air quality to be considered good, the air humidity level must be between 40% and 70%. Low humidity can cause dry airways, increasing the incidence of colds , flu and pneumonia , and causing symptoms such as itching, runny nose, stuffy nose and sneezing.
“Dry air and environmental pollution can worsen respiratory capacity,” explains André Nathan, pulmonologist at Hospital Sírio-Libanês, in São Paulo, to CNN . “In those who have respiratory problems, this decompensation can be even worse, accentuating symptoms of conditions such as asthma, bronchitis and chronic obstructive pulmonary disease (COPD)”, he adds.
How can low humidity interfere with physical performance?
When practicing physical exercise , these complications can hinder performance. “The relationship between temperature, environment and air humidity is fundamental to performing any type of exercise,” explains Cau Saad, physical education teacher and specialist in sports nutrition, to CNN . “You detect this relationship when you need to stop training because you have difficulty catching your breath or even breathing,” she adds.
The professional explains that, during physical activity , it is common to increase the volume of air inspired. When humidity is low, dry airways can make a person tired earlier than normal and can lead to symptoms such as headache , tachycardia, nausea and cramps, compromising performance, performance and physical performance.
Important precautions to minimize the impacts of dry weather on training
The good news is that, with some care, it is possible to maintain your physical exercise routine on dry weather days. According to experts consulted by CNN , the main guidelines for minimizing the impact of low humidity on the body during training are:
- Stay hydrated by consuming plenty of water before, during and after training. Ideally, a person should consume at least 35 ml daily for each kilogram of body weight;
- Wash your nose at least four times a day with saline solution;
- Avoid exercising outdoors between 10am and 4pm , avoiding direct contact with the sun;
- Look for wooded places to practice physical exercise outdoors, if possible;
- Choose light clothing suitable for physical activity to facilitate sweating.
- “If it is not possible to train before 10 am and after 5 pm, choose airy places with good ventilation and reduce the intensity of the activities”, advises Saad. “The important thing is to adapt and not stop,” he says.
Do you have respiratory symptoms? Redouble your attention
A very common question is whether you can exercise if you have cold or flu symptoms, such as a stuffy nose, cough and runny nose. According to Nathan, it depends on the severity of the condition .
“If you are treating pneumonia, for example, physical activity can worsen symptoms,” he says. “In the case of sinusitis, if you are taking antibiotics, it is recommended not to exercise because your performance will be lower and you may experience respiratory discomfort”, he adds.
In cases of mild symptoms, it is possible to perform physical activity with less intensity, paying extra attention to signs of tiredness and discomfort.