The sun is doing a good job of breaking heat record after heat record again this year. During this heat, it is very important to keep moving responsibly. We offer 5 tips to make your workout as enjoyable and responsible as possible in summer!
Sufficient fluid intake is important during exercise in high temperatures
We start with one of the most important factors while exercising in the heat; a healthy water balance. Now, it goes without saying that you should get enough fluids, but it is still often forgotten. During exercise, it is important to know that a feeling of thirst is not a memory, but a warning signal of dehydration. Your body loses more fluid than usual in higher temperatures, so you will need to replenish your water balance more often.
The recommendation, depending on body weight, is to drink at least 2.5 to 3 litres of water on hot days. Should you work out, an extra litre of fluid is added per hour. Experts advise to distribute this evenly over the hour and not to take it all in once. Sufficient fluids not only protect against dehydration, but also help to increase your sports performance.
Extra tip; Don't drink water but an isotonic sports drink. Isotonic sports drinks contain salts and some sugar, matching the composition of body water, so these drinks are absorbed faster
The right clothing helps regulate body temperature
Athletes often run in fast flashy suits and they do so for a reason. Despite the fact that commercial sports brands often also aim to sell by design, there is a sporty side to it. The clothes are made of special 'breathable' fabrics, which help the body regulate body temperature.
Yet you also often still see people in the classic cotton clothing, this too is of course comfortable. One of the main disadvantages of cotton gear is that it absorbs sweat. As a result, it quickly gets wet and heavy, which ultimately makes it uncomfortable.
During a sport where a lot is physically demanded of a person, it is smart to wear head protection. This helps prevent sunstroke.
Thin clothing combined with lightweight sports shoes will therefore help you get through the warmer weather and ultimately increase your sports performance.
Choose the right moments in the day
During the warm period in the year, there are actually 2 times that are best for exercising. Between 12pm and 3am, the sun is at its highest point and therefore the hottest. Exercising between these two times is often impossible to sustain.
The early morning hours, before work, is actually the most suitable. The temperature is most pleasant then and often the humidity too.
In the evening, it is advisable to schedule a training run only after 10pm, when the temperature drops below 25 degrees. Intensive exercise above this temperature is therefore not recommended.
The importance of a good warm-up and cool down
A warm-up in higher temperatures is vastly underestimated by many athletes. They assume that because it is warm, the body will also be warm. This is not so. Despite the heat, it does not mean that the blood circulation is already up and running and the muscles are extra circulatory. So always do some separate exercises to get the circulation going. Ultimately, this makes the body better able to adapt to non-ideal conditions and you can still achieve a desired performance.
After exercising, especially in summer, every athlete benefits from a good cool-down. You can opt for a cold shower, but this is not the best solution. Because temperatures rise so dramatically during exercise, the cold shower can be experienced as a 'shock' to the body. This can lead to dizziness and even cardiac arrhythmia.
For example, choose 20 minutes of relaxation first, which is best completed with stretching exercises. This will give your body enough time to unwind between the end of the workout and the 'cold shower' which is therefore better for you.
Listen to your body
Something that really should always be done is to listen to your body. A person who has been feeling sluggish all day due to the high temperatures should not demand high physical exertion from himself even when exercising. By doing so, you will upset your own balance. As long as you are not a professional athlete, you will not suffer any disadvantages from skipping an intense workout. A small walk also already contributes to the necessary amount of exercise advised in a day!
If you do want to go full steam ahead, swap the scorching sun for, say, an air-conditioned treadmill at the gym.
Under no circumstances is it advisable to expect more from your body, than is possible at the moment.
Should you have trouble listening to your body, you experience complaints Or do you need a push in the right direction? Then take contact with our practice and ask about the possibilities.
