Well, these days for those who live in Buenos Aires, it even happens that they have to remind us that we didn’t go to the sauna or that we behaved so badly that we died without realizing it and are now going through hell, but literally a heavy thing with a warm theme!
Anyway… it occurred to us that playing these themes would be nice if it was a little easier to break them into shape without dying trying.
As much as we hate it, environmental conditions affect our physical performance, and we’ve found ways to improve our workouts in cold weather, but now we must reconsider our advice not to do less in the unbearable heat!
1: Stay hydrated and restore moisture!
And it’s not just a question of hydration, it’s also a question of rehydration, because the body loses water very easily and becomes dehydrated when heated and exercising, not to mention whether they’re strenuous exercises, in the sun, or with windy days.
Always try to leave the house with a bottle of water of at least 500 ml. If it’s cold, it’s best to lower your body temperature, but not too cold, because this can cause spasms of the glottis that cause a sinking sensation Try taking small sips and don’t wait until you feel thirsty to do this, as you feel thirsty when your body is already in the early stages of dehydration.
Maintain your body temperature
While we have air-conditioned workout spots today, it’s worth remembering for those deciding or needing to exercise in high-temperature environments to keep their body thermometer at bay. There can be a difference between optimal performance and training that is absolutely disastrous with potential health risks.
Try not only to drink water, but also to refresh your body from time to time, reduce the intensity of your exercise and do more exercise in cool and shaded places when you feel yourself warming up.
3. Exercise outdoors in the morning or at night
By doing this, you not only avoid exposure to high temperatures, which can lead to serious health problems such as heatstroke, but you also avoid high-intensity UV hours, which are potentially harmful to your skin (this is the main cause of skin cancer).
4: I chose your clothes wisely
Attention to clothing is the key to training in high temperatures. Poor choices can be costly and not only negatively affect your physical performance, but can also lead to more serious symptoms such as cramps and exhaustion due to high body temperature or even heat stroke with serious or even fatal consequences.
Today, there are many good options when it comes to choosing clothing for high temperature workouts. It is important to wear breathable clothing that allows sweat to be removed easily without leaving your clothing wet.
Avoid wearing clothing that exposes most of the surface of your skin, and be aware of the carcinogenic effects of UV rays, which can be effectively counteracted with clothing that covers you well and at the same time eliminates sweat.
Wear a cap that protects your scalp, especially if you have cut your hair (or have little hair) or if you have had brittle scalp symptoms. They can also be used to lower the temperature if you wet them and refresh them occasionally during exercise.
A quick tip: if you can choose light-colored clothing, they reflect sunlight better, so they tend to absorb less heat and feel cooler when exercising, rather than with darker shades.
5. Get in the habit of checking the temperature in advance
If you are going to be exercising in an outdoor area or where there is insufficient ventilation and / or cooling, you should start checking the temperature at the moment or in the next few hours if you are going to be away for a long time playing sports.
Keep in mind that ideal temperatures for training are between 18 and 22 ° C, and the greater the workout load, the more that ideal temperature decreases and becomes optimal between 13 and 14 ° C for training. which increase the heart rate to 170-180 per minute.
If it is very hot, you can wait at other times of the day to play sports, or choose a place to exercise with the appropriate temperature and good ventilation.
You know not only the temperature, but also the feeling of warmth
It is more than important to know the thermal sensation, which is the reaction of the human body to the set of environmental conditions that determine the climate from a thermal point of view. Humidity is one of the factors that most affects our thermal sensation, so if the temperature exceeds the temperature, you see that the thermal sensation is very high, you will be comfortable choosing the recommendations from the previous paragraph.
Do not neglect, plan ahead your workouts, their schedule and the clothes you are going to wear, learn the habit of monitoring your vital signs, temperature and temperature sensations and, most importantly, never stop being guided by common sense and listen to the voice that says: “too hot! Let’s get out of here! »
All these measures and much more are worth your health!