As we write this, yesterday – 24/07/2019 – was the hottest day ever recorded in both the Netherlands and Belgium. And today was set to be hotter still. At extreme temperatures like these, it's sensible to put your cardio or strength session to one side for a while.
When the weather isn't quite so extreme, exercising in the heat is perfectly possible. KU Leuven says that for most people, exercising up to 28°C carries no risk provided you prepare for it properly.
How do you exercise safely in hot weather?
Rule 1, which you absolutely must follow, is to listen to your body. Nobody is obliging you to exercise in hot weather. So judge for yourself how you feel, and above all be honest with yourself. If you do intend to brave the heat, use the 6 tips below.
Tips for exercising in hot weather
- Train in the morning or evening if you can. Try to avoid the middle of the day, when the sun is at its highest.
- Reduce not just the length of your session but its intensity too. Your body will already be working hard enough in the heat, so that's a way of compensating. Training to heart rate is always a good idea, since your heart rate will also climb faster in hot weather.
- Choose the right clothing. Go for light colours, but also for loose, airy fabrics that let sweat evaporate.
- Try to train indoors. Do a strength session, for instance, or use a treadmill. If that isn't possible, choose woodland or grass underfoot, which always feels cooler.
- Cooling down before you start is something elite athletes often do. You'll see endurance athletes keeping their kit somewhere very cold beforehand, taking a cold shower first, and so on. Do be careful not to create a shock effect, though – this is a tip best built up gradually.
- The most important tip of all: drink enough water, even when you aren't thirsty. Be careful with cold sports drinks, though, because in some cases they can lead to stomach and bowel problems in hot weather.
Tip 6 is worth going into more deeply. Everyone knows you need to drink plenty of water in hot weather. With greater fluid loss, keeping your levels topped up matters a great deal. But what's the best way to go about it?
How do you avoid dehydration in the heat?
- Drink half a litre of water 20 to 30 minutes before you start training.
- Avoid tea, coffee and alcohol through the day. These drinks mean more stops at the loo.
- If the heat is prolonged, it's sensible to take in a little extra salt. Choose food rich in sodium and potassium – salted nuts, cured ham, brown bread or a banana, for instance. Both sodium and potassium matter for regulating your fluid balance. Sodium helps retain water, and topping it up is important because excessive sweating depletes it.
- During your session, try to drink 150 to 200 ml of water every quarter of an hour. Go for cool water, naturally. Sports drinks are fine too, but only if you're already used to them. Sugary drinks can also cause stomach and bowel problems in the heat.
As mentioned above, training to heart rate is a very good idea in any case. Would you like to know more about heart-rate-based training? Read more about it here in our blog.
Questions or comments? Leave a comment below or email sales@nrgfitness.nl
