If you want to maintain your training and continue doing sports in summer despite the heat, follow these tips from professionals and take care of your health.
Already entering November, temperatures of more than 30º were reported in the City of Buenos Aires, which predicts a hot summer. Although we are still in spring, it is important to start taking precautions to take care of our health and prevent discomfort caused by carelessness under the sun. However, it is not enough to drink water or put on sunscreen.
Although when the summer season begins it is usually advisable to take advantage of the good weather and do outdoor activities, high temperatures can represent a danger for people who do high-impact exercise in the sun. In addition to the general recommendations that always apply, those who perform these disciplines must adapt their routines to avoid heat stroke.
The 5 tricks to do sports even in very hot weather
I chose the activity well
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Pixabay
Opting for water sports such as swimming, surfing or rowing is ideal, as they allow you to stay cool while exercising. They also suggest hiking in forested or mountainous areas, where temperatures are usually lower. Running, walking or cycling are also good options, as long as you take into account weather conditions and act with caution.
Recommended Schedules
It is preferable to exercise early in the morning, between six and ten, or at the end of the day, after eight at night. These times are usually cooler, reducing the risk of heat stroke. Although exercising late can be beneficial, it could cause sleep problems for some people. If you practice sports in a closed, air-conditioned place, the time of day does not matter as much.
Precautions for Training Outdoors
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Freepik.
If it is necessary to do sports outdoors during the hottest hours, a gradual adaptation process to the heat is recommended with sessions of 30 to 60 minutes, using wet towels to cool down, hydrating properly and being attentive to the signs of heat stroke. It is also advisable to protect the skin from the sun and ultraviolet rays.
Choice of Clothing
Wearing lightweight, light-colored, breathable clothing is ideal. Materials such as cotton or sports fabrics that allow sweat to evaporate are the most recommended. Experts also suggest wearing caps or hats and breathable and comfortable sports shoes. It is essential to avoid wearing sandals for sports and always wear socks with your shoes.
Adequate Nutrition
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Before performing high-intensity exercise, it is essential to have full energy reserves, eating foods rich in slowly absorbed carbohydrates, such as fruits, cereals and rice, between one and two hours before the activity. It is recommended to avoid heavy meals. Fruits such as watermelon and plum, and vegetables such as eggplant and tomato, are perfect for hydrating the body and facilitating digestion.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
