Summer is the perfect time to go out and have fun. This is one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun on the outside, if you are swimming, running or cycling.
But the summer heat can be a problem if you're not careful, especially in areas where extreme heat and humidity.
After experiencing the Badwater Ultramarathon (a 135 mile race through Death Valley) and the Marathon des Sables (six days, 152-mile endurance race across the Sahara Desert), I learned a few things about exercise in the heat.
For me, the biggest problems remain hydrated and maintain electrolytes and salt from my body. When you sweat, your body loses not only water but electrolytes and salt, too. This delicate balance of water and electrolytes is essential to keep your body functioning properly.
If you do not drink enough water, you can get dehydrated and dizzy and nausea. If it is not recognized, dehydration can even lead to kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures and even death in extreme cases.
You can not be run in the desert, but there are some things to keep in mind when it comes to exercising in the heat:
Unless you're training for an event that takes place in the heat of the day, avoid exercising 10:00 to 3:00 p.m. This is the hottest part of the day. In general, the morning is the best time to workout, especially if it's going to be hot that day
The light color will help reflect heat and cotton material will help the evaporation of sweat. You can also try specially designed "hi-tech" under shirts and shorts running. They are often made from material designed to keep you cool.
I use SPF 45 just to be safe. It is important to protect your skin. You can get burned and suffer sun damage to your skin, even on cloudy days.
Before you go out, drink a glass or two of water. Bring a bottle of water or even a hydration pack like CamelBak. Take a drink every 15 minutes, even if you are not thirsty. When you've finished your workout, a little more glasses of water.
during the exercices. I like to use SUCCEED capsules - small single packets of sodium and electrolytes that keep my system in check.
that keep you out of the sun
before you start your workout. If there is a heat advisory, which means high ozone and air pollution, you can drive in your session. These pollutants can damage your lungs.
Stop immediately if you're feeling dizzy, faint or nauseous.
But the summer heat can be a problem if you're not careful, especially in areas where extreme heat and humidity.
After experiencing the Badwater Ultramarathon (a 135 mile race through Death Valley) and the Marathon des Sables (six days, 152-mile endurance race across the Sahara Desert), I learned a few things about exercise in the heat.
For me, the biggest problems remain hydrated and maintain electrolytes and salt from my body. When you sweat, your body loses not only water but electrolytes and salt, too. This delicate balance of water and electrolytes is essential to keep your body functioning properly.
If you do not drink enough water, you can get dehydrated and dizzy and nausea. If it is not recognized, dehydration can even lead to kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures and even death in extreme cases.
You can not be run in the desert, but there are some things to keep in mind when it comes to exercising in the heat:
The time of day is important.
Unless you're training for an event that takes place in the heat of the day, avoid exercising 10:00 to 3:00 p.m. This is the hottest part of the day. In general, the morning is the best time to workout, especially if it's going to be hot that day
Wear loose, light-colored.
The light color will help reflect heat and cotton material will help the evaporation of sweat. You can also try specially designed "hi-tech" under shirts and shorts running. They are often made from material designed to keep you cool.
Sunscreen is a must.
I use SPF 45 just to be safe. It is important to protect your skin. You can get burned and suffer sun damage to your skin, even on cloudy days.
Stay hydrated.
Before you go out, drink a glass or two of water. Bring a bottle of water or even a hydration pack like CamelBak. Take a drink every 15 minutes, even if you are not thirsty. When you've finished your workout, a little more glasses of water.
Replenish your electrolyte and salt intake
during the exercices. I like to use SUCCEED capsules - small single packets of sodium and electrolytes that keep my system in check.
If you can, choose shaded trails or pathways
that keep you out of the sun
Check the weather forecast
before you start your workout. If there is a heat advisory, which means high ozone and air pollution, you can drive in your session. These pollutants can damage your lungs.
Most importantly, listen to your body.
Stop immediately if you're feeling dizzy, faint or nauseous.
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