5 tips to exercise in the summer.
Even though it is not dangerous to train in hot weather, you must be careful so that you won’t suffer too much from the effects of heat (fatigue, dizziness, dehydration) or to see your performance decrease.
Here are some tips to help you keep doing all of your favourite workouts all summer long.
This is the first rule to follow when you exercise. When it is hot you sweat excessively and as a result, you lose a lot of water and electrolytes such as sodium.
It is important to compensate for this by drinking enough water, as dehydration is dangerous and can lead to headaches, nausea and even dizziness.
Moreover, you will be much less efficient if you run out of water. If you sweat excessively, try to drink a drink that contains electrolytes and minerals to compensate.
Hydrate before, during and after your workout!
Did you know?
A 1% decrease in body weight through perspiration results in a 10% decrease in physical capacity or a loss of 700ml of water for a 70kg person.
Choose a suitable place to train.
When it is very hot, it is not advisable to train outside in direct sunlight. Try to find a dry, shaded area or try water sports whenever possible. If you can’t find a shaded outdoor area, opt for the cooler environment of your home or an air-conditioned gym.
In large cities, you should also be wary of pollution that retains heat and can be harmful to your health. Try to train in the wilderness if you have the opportunity, your lungs will thank you.
Train at the right time.
If you are used to training in the middle of the afternoon, change your routine until the temperatures drop a little. During the summer, train in the morning or evening during when the sun is low. Temperatures are much lower at this time of day and you increase your chances of performing better.
Wear the right clothes.
Forget about close-fitting clothes and unnecessary layers of clothing. Choose loose fitting clothing that lets your body breathe. Be aware that the more you let your body breathe, the better it will be able to regulate its own temperature.
If you exercise outdoors, do not wear dark colors. They absorb solar radiation and retain heat. Choose light-colored clothing that reflects the rays. Many people exercise with warm clothes in all circumstances, thinking (wrongly) that if they sweat more, they will lose more weight. This method is one of the great myths of weight loss. By sweating more, you will lose water, but not fat.
Adjust your training.
We definitely are not here to keep you from achieving your fitness goals. However, it may be strategic to adapt your training to the weather conditions. It is better to slow down for a few sessions rather than risk overheating, which will result in a decrease in your performance and a higher risk of injury.
Adopting a softer pace for a few sessions will not cause you to lose any muscle, so try take it easy.
Nutrition plays an important role in exercising. Avoid spicy dishes that tend to increase body temperature or fatty foods that are more difficult to digest.
During hot weather, choose a diet based on fruits and vegetables, as they are naturally rich in water and vitamins.
It is entirely possible to continue training in hot weather, just be smart about it.
To sum upTo sum up
It is quite possible to continue training in hot weather, just have the right reflexes.