We are in the middle of summer and the good weather always gives a plus of motivation to go out and train. However, high temperatures and exercise can be a risky combination if steps are not taken. We don’t want the heat to slow you down, so today we’re giving you some tips to make training in summer more bearable and, above all, safe.
- Avoid the hottest hours
It may seem like common sense, but it never hurts to remember it. If you are going to train outdoors, avoid the time slot between 12:00 and 17:00. It is advisable to train early or late in the day, when temperatures are more bearable and exposure to solar radiation is less. And as a gift you can enjoy the sunrise or sunset.
- Prioritize cool and air-conditioned places
If you can’t train early or late in the day, it’s best to train indoors or find shady places like a park full of trees. If you prefer indoor training, buy some fitness equipment to train at any time of the year.
- Hydrate, please
Hydration is essential at any time of the year, and especially in summer. When you train in the heat, your body tries to lower your body temperature by sweating more. This causes you to lose fluids and minerals, such as magnesium and iron. That is why it is important to drink water before, during and after training. It is recommended that you drink water before you are thirsty. It is ideal to rehydrate with a drink that contains mineral salts, since we have lost them through sweat. In addition, it is advisable to consume seasonal foods with high water content, such as melon or watermelon. On the contrary, it is better to avoid caffeinated drinks, since they favor dehydration.
- Don’t forget the sun cream
It is important to protect your skin from the sun’s rays. Before going out to exercise outdoors, apply sunscreen, paying special attention to the most exposed areas such as the face, arms and shoulders. In addition, you can also protect yourself from the sun with caps and sunglasses with UV protection.
- Wear appropriate clothing for the heat
Dark colors absorb heat, so wear light clothing that is breathable and not oppressive so that sweat evaporates and lowers your body temperature. To do this, wear technical clothing designed for exercise and avoid fabrics such as cotton because they tend to soak up with sweat and do not allow sweat to evaporate. A cap can also protect your head and shade your face, and if the sun is too hot you can moisten it with water.
- Eat well
If possible, avoid copious and slow-digesting meals if you are going to train later, as it hinders digestion and causes a feeling of heaviness. Eating salads, fruits with a lot of liquid such as papaya and vegetables are a good option to better withstand high temperatures. In addition to helping us stay hydrated, they will provide us with vitamins and minerals that we lose due to sweating.
- Listen to your body
Last but not least: listen to your body. This is valid advice in any season, but even more important when it’s hot. We know it kills you not to finish your workout, but everyone has their limits and the summer heat can cause you to reach them sooner than you’re used to. Never try to squeeze when your body is telling you it’s time to stop. If you have headaches, intense thirst, muscle cramps or dizziness… stop immediately, seek shade and drink some water.
Know the symptoms of heat stroke
Heatstroke is an injury caused by excessive body temperature, either by prolonged exposure to the sun or by physical exertion when there are high temperatures. It is important to be alert to the symptoms that can indicate that we are suffering from heat stroke:
- Headache
- Dizziness
- Stomach pain, nausea, or vomiting
- Low pressure
- Disorientation
- Dehydration
- Muscle cramps
- Sensation of sweltering heat
- Intense thirst and dry mouth
Suspecting that we may be suffering from heat stroke, we must be prudent and suspend physical activity, find a cool, shady place, hydrate and consult the health and fitness specialists.
