Playing sports in hot weather is not easy. Those who have a passion for physical activity love neither heat nor humidity, because they are unable to perform and feel uncomfortable during training. In addition, running or playing sports when temperatures are very high exposes you to the risk of dehydration , insolation and other heat-related ailments.
But there are many benefits of sport . If you are finally passionate about running and want to continue training despite the sultry heat, the first thing to know is that you have to let your body adapt to high temperatures.
To do this you need at least 3 or 4 days , during which you must be very careful .
Here is a list of tips to keep you going and play sports in hot weather!
1 – When to play sports in hot weather?
Be smart: if it’s very hot it’s better to do outdoor sports early in the morning , very early indeed!
The evening is the second possibility, even if the temperatures in the wetlands do not drop much.
Better not to do sports between 10 and 16 .
If you go for a run, however, look for shady places (parks, paths, woods). Your body will slowly get used to the outside temperature.
2 – Sports in hot weather: how much to drink?
When it is very hot it is important to drink a lot of water, at least 2 liters a day, even for those who do not play sports. Quind, if you practice an aerobic sport , the bottle of water is essential before, during and after the effort .
So, if you go for a run, you can wear a hydration backpack with a water bladder, a wrist bottle or a baby carrier with a bottle holder .
Don’t wait to get thirsty to drink but hydrate regularly while doing activities.
Just one or two sips every 10 minutes to optimize the recovery phase, because not drinking at all can cause damage to the level of muscle tissues and therefore the risk of getting hurt is greater.
To understand if you are dehydrated after the run, check your urine : if they are light yellow, it means that you are well hydrated.
Also read our article on : Trail running
3 – Is it important to take supplements after sport?
According to the CREA (Center for Food and Nutrition Research), to replenish the losses of water and minerals it is not necessary to resort to supplements or energy and saline drinks , because simple water and a diet rich in fruit and vegetables give you back all that that you lost.
4 – Sports in hot weather: how to dress
It is also important to know how to dress for sports . Choose loose and breathable clothes so that your body can cool down more easily. Summer running clothes are specially designed for running when the thermometer goes up a lot.
The fabric helps to perspire the sweat to the outside, keeping the skin dry .
5 – Don’t expect too much from yourself
If it is too hot, review your schedule and goals.
It’s foolish to try to fight the heat because you could lose .
Do not expect to improve your running time but try to listen to your body and adapt your program according to the weather conditions.
Remember that running too fast does not make you lose weight . You can use the Melarossa beginner ‘s running program, then move on to the intermediate one .
So, the rule is always not to overdo it , but try to increase your heart rate a little , called the lipid threshold, because this is how you manage to consume the adipose tissue, the cause of many diseases such as diabetes and cholesterol.
6 – Sports in hot weather: wet your head!
Whether you play tennis , beach volleyball or a 30-minute ride to the park, it is obvious that in this heat you put more strain on your body .
Therefore, to avoid heat stroke , it is recommended to wet your head and upper body from time to time.
7 – Sports in hot weather:Take a shower before sport
Before going for a run , take a warm shower, especially if you play sports in the evening after work.
In addition to being pleasant and giving you energy , it helps your body to temper.
8 – Sports in hot weather:Put on a hat and apply sunscreen
The hat is essential to protect you from the sun’s rays and useful to prevent sweat from dripping onto your eyes.
Also apply a sunscreen ( protection factor 50 ) to the skin to avoid sunburn. Also very useful for outdoor sports, the sweat band and sunglasses with polarized lenses .
9 – Stop if you have an accelerated beat
Do not hesitate to ask for help if you are not feeling well . Listen to the reactions of the body, that is, if you have dizziness, nausea, chills.
Stop as soon as you feel one of these sensations!
10 – Sports in hot weather: change your schedule!
Look at the weather forecast and, if it is very hot, consider exercising at home with air conditioning or in the gym . All in all 30 minutes of the treadmill without suffering from the heat can be a great way to follow the program that have been set.
You can also try a water sport in summer : swimming, water aerobics, aqua bike or swim with mini fins .
And don’t worry, after the holidays you can easily start doing outdoor sports again!