Your heart and circulation have to do extra work at the high temperatures these days to prevent the body from overheating. Therefore, the question is whether to exercise or just to take a break while it’s so hot outside?
To prevent the body from overheating the body directs the blood into the arms, legs and the upper layers of the skin to reduce the body temperature. Unfortunately, this reduces your performance. There is less blood supply for the muscles and thus less oxygen and nutrients. With the heat the training feels strenuous, you get exhausted faster – and there is no way to reach maximum performance levels.
We have collected a few tips for you to take into consideration during training in the summer heat:
Due to the heat the heart beats to 20 beats faster than on colder days at the same exercise intensity, and the pace is about ten strokes higher than the usual level. Therefore, one should restrain from pushing the limits and go for any ambitious, exhausting workouts. Instead, take it easy and reduce the intensity and workload, and maybe even take a break in between.
Help the body to cool down:
When the temperature rises to these high levels, the sweat glands are working to cool the body. Functional sportswear or bare skin help the cooling effect. Wear shorts and sleeveless functional shirts, maybe even sleeveless. The lighter, airier and brighter, the better, as this helps to reduce the heat build-up. Wear light shoes and thin socks. Unfortunately, this is less effective in humid weather.
Sweating has a major drawback: Starting from a water deficit of two percent of body weight – the equivalent of 1.6 liters at 80 kg – are quickly exuded and threaten performance. It is recommended to drink about one hundred milliliters in small sips every 15 minutes. The best is mineral water, slightly carbonated and a high mineral content, or water mixed with apple juice – one third apple juice and two thirds of mineral water.
Vitamins and a mineral rich diet is even more important at high temperatures, because a lot of electrolytes are lost during perspiration. So you should stick to high fiber, lots of fruits and vegetables.
Avoid the risks:
To continue to be able to train through the summer and its heat try to avoid sun, heat and increased ozone levels. Stick to the mornings or late evenings, train in the shadow and pick your routes to avoid maximum exposure. Sunscreen and sunglasses provide additional protection.
This post is also available in: German