Tips For Exercising In Hot Weather
The combined effect of physical activity and heat puts a strain on the body and can lead to heat stroke. Here are some tips for exercising in hot weather and having a safe practice.
tips for exercising in hot weather
In strong heat, any intense effort is strongly discouraged. However, you can take advantage of sunny days to train with a few precautions.
– Run early in the morning
Before 10 a.m., the temperatures are still cool and the courses in the shade. It is therefore the ideal time for a jog. However, do not leave on an empty stomach: the lack of glycogen increases the risk of discomfort. Opt for a light lunch, based on fresh fruit, cereals and a dairy product. In the evening, preferably choose a route in the shade, but also avoid running along a wall, which stores heat and blocks the wind.
Wear antiperspirant clothing
– Protect yourself from the sun
A cap, sunglasses and sunscreen: the winning trio to avoid turning red when you return from your sports session. Above all, do not go running in a simple swimsuit, but put on at least a T-shirt, preferably light. Beware of misleading weather: the wind can give a false impression of freshness while the sun is beating down hard.
Hydrate regularly
Under the combined effect of heat and effort, the body perspires much more profusely. During a game of tennis, you can lose up to five liters of water. However, 1% less water is a 10% reduction in your strength.
It is essential to be well hydrated before and after the effort, but also to drink regularly in small sips throughout the course, in particular energy drinks which provide sugar to the muscles and sodium to compensate for the loss of salt. For this, equip yourself with a small bottle to hang on the belt for example.
– Refresh
Before leaving, pass your body and your head under a quick cold shower: wet hair will maintain a little freshness. Similarly, you can put your T-shirt or headband in the fridge 20 minutes before the session. During the effort, do not hesitate to spray yourself with water regularly.
– Run away from pollution
The practice of a sports activity can multiply by ten the volume of air stirred by the lungs. However, the heat favors pollution peaks. By training during these episodes, the accumulation of toxic particles is increased accordingly. In addition, pollution lowers the threshold for triggering attacks in asthmatics.
Avoid parks near main roads or narrow, poorly ventilated streets and prefer high places. Nevertheless, it is better not to choose a completely isolated place, a precaution in case of discomfort.
Recognize the red flags
When the internal temperature exceeds 40°C, it is heatstroke, a very serious accident that can lead to coma or even death. Chills indicate a stoppage of blood circulation to the skin and herald a rapid rise in body temperature. It is then essential to stop immediately and get into the shade.
Similarly, any sign of cramp, abnormal fatigue, dizziness, confusion, headache and stomach ache or nausea should lead to the effort being stopped. If you feel unwell, call the emergency services immediately.
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