You feel like training and the weather is good, but it’s hot and sunny. These 15 simple tips will help you prevent sunstroke, circulatory collapse and the like when exercising in the summer.
15 rules for exercising in the heat
1. Drink a lot
It is important to compensate for the lack of liquid, especially in the high temperatures of summer. The National Association of Athletic Trainers recommends drinking up to a pint of water one to three hours before your workout.
During training, trainees should drink 200 to 300 ml of fluid every 10 to 20 minutes.
2nd break at noon
The sun reaches its zenith between 10 am and 3 pm, so this period is the hottest and therefore not suitable for outdoor training.
Board-certified dermatologist Tsippora Shainhouse recommends planning bike rides and runs for the early morning or late afternoon: “Then it’s not only cooler, but the skin isn’t exposed to the sun when the UV radiation is strongest.” in terms of time there is no difference, shaded routes are also an option.
3. Don’t forget sun protection
A sun protection factor of at least SPF 30 prevents sunburn while running, according to Shainhouse. A golf ball-sized amount is enough to fully protect an adult’s body.
You should apply the cream every two hours, maybe even more often if the workout is particularly sweaty. Daily Burn Trainer Cheri Page also recommends hats to protect your face from the damaging effects of the sun.
4. Wear sunglasses
It’s also about sun protection, this time for the eyes. Tinted lenses not only prevent wrinkles, since you don’t have to squint at the area. They also counter UV-induced cataracts, according to the dermatologist.
5. Pay attention to air quality
The heat and humidity in summer degrade the quality of the air we breathe. This is problematic for asthma patients, but bad air also has a negative effect on completely healthy athletes, according to a British study from Imperial College London and Duke University. Then it is better to do an indoor workout.
6. Slow Accumulation Training
“The approximately 658 heat-related deaths each year are preventable,” believes Joseph Sudimack of Carrington College. Athletes who sunbathe put themselves at risk, but even those who simply lounge by the pool are not immune to the heat.
However, you can gradually increase your tolerance to heat by “acclimatizing” with regular warm-up exercises.
7. Train in a group
Heat-related illnesses can usually be better assessed from the outside, says Christopher Dietz of MedExpress. Therefore, he recommends group workouts, for your own safety, in case your heart stops and that of your other training partners.
8. Healthy snack
Drinking plenty of water is important, that is now clear. However, that alone is not enough: sugar and salt also prevent hyponatrimemia electrolyte imbalance. Marathon runners have been using the combination of sufficient water, salts, and electrolytes in their nutrition plans for a long time.
9. Know the training environment
After winter, running routes/trails and nature walks may have changed. The summer sun creates cracks in the ground, which now require special attention.
10. The right clothes
Loose, breathable clothing is essential to keep your body cool and dry during training.
11. Pool ban in case of illness or injury
Viruses and bacteria thrive in water. These become dangerous when the immune system has already shut down. The same applies to skin lesions through which pathogens can penetrate.
12. Close your mouth while swimming
Inflammation of the external ear, conjunctivitis and diarrhea – when the mouth is open, pathogens can enter by pulling the lengths, which exactly causes these diseases.
13. Exercise slowly
Motion sickness can cause you to lose control of your vehicle on a bike ride. That’s why it’s so important to listen to your body, says Michael Mulick of the University of Southern California. This applies equally to amateur and professional athletes.
14. Don’t forget to freshen up
Stretching is especially important after training because the muscles are now particularly well supplied with blood. The legs feel a little less acidic after running and injuries are avoided.
15. Bug spray can help.
Sometimes they are not only annoying, but can also carry diseases – insects. In this country, it is important to be careful not only with mosquitoes, but also with ticks.
With the right spray, unwelcome companions can often be kept at a distance, ensuring greater concentration during summer training.