The summer may be over but we want to address some things about training in hot conditions. Many athletes wonder if it’s wise to exercise in high temperatures. Heat and warmth don’t make training easier and can pose significant risks. So here are a few tips for when you want to exercise in warm weather.
Exercising in Warm Weather
Several major risks lurk in warm weather, such as hyperthermia, or overheating. With overheating, the arms and legs can swell, and you may experience cramps or exhaustion. Continuing to train during overheating or experiencing an extreme case of hyperthermia can be life-threatening.
When temperatures are high and there is little wind with high humidity, it’s better not to train. The risks in these conditions are too great, and your skin may not cool as effectively.
Dehydration
If you drink little during training in warm conditions, it can lead to dehydration. This is also known as dehydration. When you exert heavy physical effort as an athlete, you can easily sweat out 1.5 to 2.5 liters of water. You need to replenish this fluid loss as quickly as possible because it reduces circulating blood volumes, decreasing skin blood flow and potentially leading to overheating.
Preparations for Training in High Temperatures
If you decide to train in higher temperatures, follow these guidelines:
Clothing
The clothing you wear can have a huge impact on the heat you endure. Wear light-colored clothing, not black. Black absorbs heat, making it more difficult for you. Wear clothes that are light and airy.
Timing
Morning is the best time to exercise. It often cools down significantly at night, so if you decide to exercise, do so after this cooling period. If you decide to exercise in the evening, you’ll endure the day’s heat. Also, it’s important not to run on hot asphalt, as it absorbs a lot of heat.
Hydration
Drink enough before exercising and don’t wait until you’re thirsty. Be well-prepared with bottles that can provide you with enough water during the exertion. Avoid drinking coffee or other caffeinated beverages as they can lead to dehydration.
Training Abroad
If you’re vacationing abroad and want to train during your vacation, take the time to acclimate to the country’s climate first. If you’ve just arrived from our cold country, you may be overwhelmed by the heat of your vacation destination. Take a few days to a week to let your body adjust to the higher temperatures and humidity.
Also, make sure to apply sunscreen properly to prevent sunburn on your face and arms. Wear sunglasses with the right UV protection. If it’s significantly warmer, remember that you’re on vacation and slow down the pace. And even abroad, it’s better to exercise in the morning.
