Tips for training in hot weather

12 July 2021
When it’s summertime and the weather becomes scorching, athletes should pay special attention to hydration. Some prefer not to drink during training because they don’t like that “splash” they feel in their stomach. But when the temperature rises, it’s essential to compensate for the loss of hydration caused by sweating, so that it neither affects our health nor our performance.
Training
Tips for training in hot weather - photo 1.1

Hydration is very important in both dry heat and moist heat. Tropical climates, with a very high humidity percentage, make it difficult for the sweat to evaporate, making it harder for the body to lower the body temperature. Our bodies react by emitting more sweat.

Here are our tips you should follow before, during and after a workout in hot weather:

1. Make sure to drink before, during and especially after your training: at least 2 litres, preferably water. Don’t drink too much at once and don’t wait until you’re thirsty. Drink more than normal throughout the day.

2. Never start training at maximum intensity right from the start. Go slowly at first, to get your body used to it and pay attention to how your body reacts to the strain before increasing the intensity.

3. Avoid the hottest time of day. Adapt your training schedules to exercise in the morning or in the evening. If you’re going to exercise outdoors during day time, don’t forget a cap, sunglasses and sunscreen.

4. Wear light clothing that helps to minimize sweat evaporation. That way, you can dissipate excess heat more easily.

5. Adjust the intensity of the exercises to avoid overtaxing your body. The heat causes the heart rate to rise, which means that recovery is slower than normal. Be sure to monitor that.

6. Take breaks more frequently and use them to have a drink.

If you take these recommendations into account, you can continue training safely during the summer.

 

 

This blog is written by one of our Personal Trainers, Angelina Hammond.