Bangkok: Thailand has officially entered the summer season, with weather forecasts predicting temperatures even higher than those in 2025. Exercising in such conditions, particularly running, could transform a health-positive activity into a serious health hazard if precautions are not taken. Here are some crucial tips to ensure that running remains enjoyable and safe.
According to Thai News Agency, the Department of Health has issued a warning about the risks associated with exercising during the summer months when temperatures rise continuously. Individuals who exercise in the sun for prolonged periods may experience dehydration, increasing the risk of heatstroke. Key indicators of heatstroke include a lack of sweating and a steadily rising body temperature, unlike general heat exhaustion, which involves sweating. Other symptoms can include extreme thirst, fatigue, weakness, nausea, vomiting, headache, low blood pressure, dizziness, rapid breathing, and in severe cases, delirium, seizures, unconsciousness, liver and kidney failure, irregular heartbeat leading to shock, and even death. Therefore, exercising with caution during the summer is strongly advised.
The Department of Health suggests selecting a "golden hour" for exercise, avoiding the period between 10:00 AM and 4:00 PM when UV radiation and heat are at their peak. Early mornings and early evenings are recommended due to cooler air and fresher oxygen, although road surfaces may still radiate heat in the evenings.
Hydration is emphasized as a crucial factor. Runners are advised not to wait until they are thirsty to drink water, as this indicates the onset of dehydration. It is recommended to drink approximately 400-500 ml of water 1-2 hours before a run, sip water every 15-20 minutes during the run (using an electrolyte drink if running for more than an hour), and replenish body weight lost through sweat afterward.
For attire, choosing breathable synthetic fabrics such as polyester or spandex is advised over cotton, which absorbs sweat and retains heat. Light-colored clothing that reflects sunlight and hats with ventilation holes are recommended.
Adjusting expectations during hot weather is also important. Runners should reduce intensity by focusing on heart rate zones rather than speed and be vigilant for warning signs such as dizziness, nausea, headache, or fever without sweating, which necessitate immediate cessation of the activity and seeking shade.
In cases of heatstroke, immediate first aid involves moving the individual to a shaded area, lying them down with elevated feet, loosening clothing, and using a cool, damp cloth to lower body temperature. If conscious, the person should sip water; if unconscious, CPR should be performed, and emergency services contacted.
Running in the summer is feasible with proper planning, preparation, caution, and increased awareness of bodily signals.