5 Tips for Staying Healthy in Hot Weather
Several regions in Indonesia, particularly the Jabodetabek area, have recently been experiencing hot weather, with temperatures reaching as high as 35 degrees Celsius. To help you stay healthy in such conditions, Dr. Astuti Giantini, the Chief Director of the University of Indonesia Hospital (RSUI), has shared some valuable tips.
Stay Hydrated
Even though many parts of Indonesia, especially Jabodetabek, are currently experiencing hot weather, it’s essential to continue staying active. Engaging in physical activity is encouraged, but it’s crucial to stay well-hydrated. Dr. Astuti emphasizes the importance of staying hydrated by regularly replenishing fluids. This includes drinking both regular water and electrolyte-rich beverages to ensure your body remains adequately hydrated, especially in hot weather.
Pay Attention to Exercise Technique
When it comes to exercising, Dr. Astuti suggests paying attention to your exercise technique, particularly when it comes to activities like running. Proper technique can help minimize the risk of injury, which is essential. Dehydration can lead to a loss of focus, making it easier to forget or neglect the correct exercise techniques. Ensuring your exercise technique is correct will help you avoid injuries.
Choose the Right Time for Exercise
Despite the variable weather conditions, outdoor exercise is still allowed. However, to prevent excessive fluid loss, it’s recommended to choose the right time for exercise. It’s best to engage in physical activities during cooler parts of the day, such as in the morning before 10:00 AM or in the late afternoon and evening when the weather is milder.
Avoid Overexertion
In the current hot weather conditions, it’s important not to push your body too hard. Overexerting yourself can lead to excessive fatigue and weaken your immune system. This principle also applies to exercise. When working out, ensure that your body is in a healthy condition, with a normal heart rate.
According to Dr. Astuti, a heart rate during exercise, such as running, is considered normal if it falls within the range of 124 to 151 beats per minute. If your heart rate exceeds 151 beats per minute, it’s advisable to consult a doctor or specialist to ensure your overall health.
Consume Fruits
During extremely hot weather, consuming fruits with high water content is highly recommended. Fruits like watermelon, melon, and oranges can help keep your body hydrated. They not only provide essential fluids but also offer valuable vitamins that can boost your immune system.
These tips can help you maintain your health during the current hot weather conditions. If you don’t have any urgent activities, it’s a good idea to stay at home and keep your body well-hydrated. Staying mindful of your health and the weather’s demands will contribute to your overall well-being.