The high temperatures, especially in August, may involve certain hazards: the high intensity training takes pulse, metabolism and body temperature high levels in a short period of time. If, in addition, the temperature exceeds 30 degrees, it can increase the propensity to have circulation problems or, even worse, heatstroke. Heat can also cause less severe symptoms, such as nausea, dizziness, or cramps.
Here are some tips from the experts that train outdoors in summer:
- Train in the morning or at night
The early hours of the morning are the best time to train in the middle of summer. During the winter it is recommended to train at noon whenever possible, in order to take advantage of the sunlight. Also, it is the warmest time of the day. In summer, on the contrary, you have to avoid exactly those hours and train during the first hours of the morning or the last hours of the afternoon, when the temperatures are more pleasant and the sun exposure is less. At the same time, the air is fresher first thing in the morning and if you train early, you will start the day with more energy.
- Train in shady areas
Small group of people running in the park in the autumn. Young people dressed in sportswear jogging together in morning. Parks provide shaded areas that avoid constant sun exposure during exercise.
With intense solar radiation and high temperatures, you should always train in the shade. For this, planning is essential: is there enough shade in the area where I plan to train? How much site do I need? Can I find a nearby park to incorporate into the route that I normally do running? In which direction is the sun moving? Could it be that my training place is in full sun a few minutes after I start?
- Water balance
Hydration is essential for exercising during the summer months. Drinking is basic to living, but in summer hydration is much more important. With the heat, the loss of fluids through sweat also increases, so in summer it is advisable to drink about a liter more than we would normally drink.
Body performance is known to suffer from a fluid deficit of 2% of body weight. In addition, important mineral substances are lost through sweat that guarantee, among others, the ability of the muscles to function.
The cramps are just one of the possible symptoms that may arise in the absence of minerals. As the danger of dehydration and cramps is especially high after training, it is advisable to drink more fluids before starting. It should be clarified that training with a stomach full of water is not pleasant, so experts recommend drinking about two glasses about half an hour before starting the training.