Amazon summer: see how to adapt training, clothing and hydration to the heat

Strong El Niño and a warm Atlantic raise alert for extreme heat and drought in Amazonas Archives/Rede Amazônica The strong heat during the so-called "Amazonian summer" requires care from those who practice physical activities in Amazonas. High temperatures, high thermal sensation and little forestry in urban areas can increase the wear and tear on the body and the risk of problems caused by heat stress. According to guidelines from the World Health Organization (WHO) for heat waves and extreme temperatures, excessive exposure to the sun and physical exertion without protection can lead to the body overheating, in addition to accelerating dehydration. Sweating is one of the main ways the body uses to control temperature. However, when the air humidity is very high, sweat evaporates more difficultly, which reduces the efficiency of this mechanism. ? Join the g1 AM channel on WhatsApp To guide those who want to maintain their exercise routine during the hottest period of the year, g1 spoke to nutritionist Raquel Souza and physical education professional Irene Samilla. They explained what precautions should be taken before, during and after training. Heat wave: see precautions when training during high temperatures The impact of heat on the body and how to hydrate During exercise in high temperatures, the heart needs to work harder to help maintain body temperature. Nutritionist Raquel Souza explains that the effort requires changes in the training routine. "In the heat, the body increases blood flow to the skin to try to dissipate excess temperature. During exercise, this is added to normal cardiovascular effort, increasing the heart rate and the body's overload. High humidity makes it difficult to evaporate sweat and can intensify this process. This does not mean that exercise is prohibited, but it requires adapting the intensity, schedule, breaks and hydration, especially in more vulnerable people", highlights Raquel. Severe dehydration can affect the kidneys and impair the body's ability to control its own temperature. Therefore, it is important to know how to differentiate common tiredness after exercise from warning signs. "In heat exhaustion, intense sweating, weakness, dizziness, headache, nausea and loss of performance are common. Heat heat is a medical emergency and can involve mental confusion, disorientation, convulsion or loss of consciousness. In these cases, it is not just about resting: it is necessary to stop the activity, start cooling down and seek medical attention immediately", he warns. Raquel also advises attention to those who use medications continuously, such as diuretics or medicines for blood pressure and anxiety. According to her, some of these medications can promote the loss of fluids and mineral salts. Another precaution is to protect the skin. The use of a broad-spectrum, water-resistant sunscreen is recommended, mainly because sweat and friction can cause burns and irritation. UNDERSTAND: Lack of trees and excess concrete: how heat islands make neighborhoods in Manaus hotter during the Amazon summer How to choose the time and adapt your training National Swimming Day: benefits of physical activity in the water For those who practice outdoor sports in Manaus, choosing the time and adjusting the intensity of the exercise are important measures to avoid feeling unwell. Physical education professional Irene Samilla recommends avoiding periods with the highest incidence of sunlight. "In Manaus, the ideal is to prioritize the early morning or late afternoon, especially avoiding times of greater sunlight, between approximately 10am and 4pm. Even at milder times, the high humidity requires attention to hydration and training intensity", points out Irene. In long-term activities, such as running and cycling, the recommendation is to reduce the pace on hotter days. "On hotter days, light or moderate activities carried out in ventilated or shady places are good options. For running, cycling and long-term exercise, it is important to reduce pace, distance or intensity when necessary and allow the body to gradually adapt to the heat", he recommends. Clothing also helps you deal with the heat Your choice of clothing can help your body release the heat that builds up during exercise. Light clothing that allows air to pass through makes sweat evaporation easier. Light colored pieces are also recommended. Caps and visors help protect your head and face, while sunglasses reduce direct exposure to solar radiation. Hydration should begin before exercise and continue during the activity. During long workouts, especially when there is a lot of sweating, isotonic drinks can help replace electrolytes. Care is even more important for the elderly, children and people who are just starting to exercise, who must adapt the activity to hot and humid conditions. READ ALSO: Heat, smoke and drought: what to do to protect children in Manaus Extreme heat and drought: Amazon may face a quarter with extreme heat and less rain Meat popsicles, fruits and even fog: how Manaus zoo helps animals face the heat in the Amazon summer