Exercising in the heat can be challenging and that is why it is good to pay extra attention to some details when training in the summer months so that there are no unnecessary excuses. The clear sky and the sun are a sight that delights many, but the heat brings some problems with it. Among other things, they make training difficult, especially for people who prefer outdoor activities.
When training in the heat, pay close attention to the tips below. Do not use the heat as an excuse for inactivity, because all that matters is good preparation, thanks to which there is no reason why you should give up exercising. Below, read some tips that will help you not have to give up your favorite activities because of the heat.
Plan when you will exercise
This simple tip is very important. For exercise, especially outdoors, choose a time of day when temperatures are still slightly lower. This means that you definitely avoid exercising during the hottest period of the day, and the two main options should be early morning or evening.
Humidity is also another important factor in training in extreme weather because it crucially affects how our body will cool down through sweat. In conditions of high humidity, we sweat more and do not have enough conditions to cool the body.
Plan where you will exercise
If you exercise outdoors, choose a location in the shade instead of an area that is directly exposed to the sunrays. In summer, the forest is always a better choice than the city asphalt. If you however prefer to collaborate with an expert personal trainer in your home, consider hiring a great EMS personal trainer to help you reach your maximum in the heat.
Drink enough water
Fluid intake during exercise at high temperatures is mandatory. If you do not drink enough fluids, you may become dehydrated and experience headaches and nausea. If you do not recognize these symptoms in time, you can reach a state of serious dehydration, which can manifest as disorientation, loss of consciousness, vomiting, drop in pressure, kidney failure, and in extreme cases, death can occur.
Research has shown that dehydration leads to a great weakening of the body, so if you do not drink enough water, your strength will decrease by 8%, and endurance by 10%.
So, the question arises, how much water should be drunk before, after, and during training? The answer is as follows: Before training, everyone should drink about 250 milliliters of water, and after training, it is necessary to drink about 450 milliliters of water in a period of half an hour.
As for the training itself, it is an individual matter, because not all people have the same training regime and the same duration of the training, so experts recommend drinking 400 milliliters of water every hour.
Don’t push yourself too much
For example, if you plan to train for two hours, but you feel dizzy after one, then stop. Don’t force yourself into a situation where you will become unbearably ill. Listen to your body and if you feel dizzy and weak, it’s time to rest. In the end, listening to your own body is the most important thing. If you sometimes skip training, that is not a problem, especially if there are warnings of heatwaves.
Dress as the weather requires
This means that your exercise clothes should be made of cotton or another natural material to let air in and allow the skin to breathe. Forget about synthetics. Sweat, sun, and plastic materials very easily lead to allergic reactions.