12 August 2015 in Theory, Training

Hot!

The heat is taking its toll, especially because it has been lasting for so long. Lots of people feel weak, some of them can hardly concentrate, and some others show apathy.
Does exercising in such conditions make sense? It does. But do it wisely.

Place
It’s hard to resign from exercising outdoors in the summer. Nature gives us energy. But heat takes it from us. Choose such places that are in the shade, full of trees around. If it’s possible – by the water. Avoid asphalt and open spaces. Runners should change or adjust their regular routes if they are exposed to running in the sun long when the temperature is high. It’s better to perform a workout at home or in the gym, in some airy / air-conditioned room.

Time
At any cost avoid trainings around midday. Early morning is the best time for exercising. If there is no other choice – practice in the evening.

photo by Iza Grzybowska

Drinks
It’s not possible to overrate the role of drinks during heat waves. The human body has the internal mechanism of thermoregulation. Its fundamental instrument of control is sweating. However, when we sweat, we get rid of electrolytes, that’s why water alone is not sufficient. Leaching magnesium and potassium may lead to cramps. So, drink isotonic drinks, preferably homemade. The easiest to make is water with salt (9 g in 1 litre of water) and lemon juice (from 1 lemon). After a workout we shouldn’t drink cold drinks, the best are those at room temperature.

Alarming symptoms
They may appear on a hot day not only during a workout.