Doing sports in hot weather is not easy. Those who have a passion for physical activity do not like either heat or humidity, because they cannot perform well and feel uncomfortable during training. In addition, running or playing sports when temperatures are very high exposes you to the risk of dehydration, sunstroke and other heat-related disorders.
But the benefits of sport are many. If you are finally passionate about running and want to continue training despite the extreme heat, the first thing to know is that you have to let your body adapt to high temperatures.
To do this you need at least 3 or 4 days, during which you must be very careful.
Here is a list of tips for continue doing sports in hot weather!
1 – When to play sports when it’s hot?
Be smart: if it’s very hot it’s better to do outdoor sports early in the morning, very early indeed!
Evening is the second chance, even if the temperatures in the wet areas do not drop off much.
Better not to play sports between 10 and 16.
If you go for a run, look for shady places (parks, paths, woods). Your body will get used to the outside temperature very slowly.
2 – Sport when it’s hot: How much to drink?
When it is very hot, it is important to drink plenty of water, at least 2 liters a day, even for those who do not do sports.
If you practice an aerobic sport, the water bottle is essential before, during and after the effort.
If you go for a run, you can wear a hydration backpack with water bladder, a water bottle or a bottle holder.
Don’t wait until you are thirsty to drink but regularly hydrate while you are doing activities.
One or two sips are enough every 10 minutes to optimize the recovery phase, because not drinking at all can cause damage to the level of muscle tissue and therefore the risk of getting hurt is greater.
To understand if you are dehydrated after running, check your urine: if they are light yellow it means that you are well hydrated.
3 – Is it important to take supplements after sport?
According to CREA (Food and Nutrition Research Center), to replenish water and mineral salt losses, it is not necessary to use supplements or energy and salt drinks, because the simple water and a diet rich in fruit and vegetables will give you back all that that you lost.
4 – Sport when it’s hot: How to dress
It is also important to know how to dress for sports.
Choose large, breathable garments to make your body cool more easily.
The summer running clothes are specifically designed for running when the thermometer rises a lot.
The fabric helps sweat outwards, keeping the skin dry.
5 – Don’t expect too much from yourself
If it’s too hot, review your schedule and goals.
It’s stupid to try to fight against the heat because you could lose.
Don’t expect to improve your running time but try to listen to your body and adapt your program to the weather conditions.
Remember that running too fast does not make you lose weight. You can use the beginner-running program, and then move on to the intermediate one.
The rule is always not to overdo it, but try to increase your heart rate a little, called lipid threshold, because that’s how you manage to consume adipose tissue, the cause of many diseases such as diabetes and cholesterol.
6 – Sport in hot weather: wet your head!
Whether you play tennis, beach volleyball or a 30-minute ride to the park, it is obvious that with this heat you put your body into greater effort.
Therefore, to avoid heat stroke, it is advisable to bathe the head and upper body occasionally.
7 – Take a shower before the sport
Before going for a run, take a warm shower, especially if you do sport in the evening after work.
In addition to being pleasant and giving you energy, it helps your body to temper.
8 – Wear a hat and smear with sunscreen
The hat is essential to protect you from the sun’s rays and is useful to prevent sweat from falling onto your eyes.
Also apply a sunscreen (protection factor 50) on the skin to avoid burns.
Very useful also for outdoor sports, the sweat band and sunglasses with polarized lenses.
9 – Ask for help if you don’t feel well
Don’t hesitate to ask for help if you don’t feel well. Listen to the reactions of the body, that is if you have vertigo, nausea, and chills.
Stop as soon as you feel one of these feelings!
10 – Sport in hot weather: change your schedule!
Watch the weather forecast and, if it’s very hot, consider training at home with air conditioning or in the gym. All in all 30 minutes of the treadmill without suffering from the heat can be a great way to follow the program that have been set.
You can also try a water sport in summer: swimming, water aerobics, water biking or swimming with mini fins.