Summer is always a critical time for athletes. The clubs close their doors, some took the opportunity to give a rest period and others have no choice but to take in hand to continue their training and, despite high temperatures sometimes. To help you overcome this period, here are some tips for training in hot weather.
Tip # 1: you hydrated
Did you know that 3% loss of body weight in water generates a decline in performance from 4% to 8%? Then was, even more than other times, it is absolutely essential to stay hydrated before, during and after training course in order to avoid dehydration. Ideally, be sure to consume between 500 ml and 1 liter of water per hour during exercise, while focusing on small sips. Eating foods rich in water such as melon or watermelon will also help you maintain satisfactory hydration.
Tip # 2: Train in the morning or late in the day
In summer, it is best to avoid the hottest part of the day to practice hours. This would indeed your very painful and even dangerous for your body session. If you can, so plan your workouts in the morning, preferably before 9am or late afternoon, when the sun begins to decline.
Tip # 3: Wear appropriate clothing
The color and material of workout clothes are much more important than you might think. Indeed, in summer, better focus light colors and light materials to avoid accentuating the effect of heat. As you can see, black is rather undesirable.
Tip # 4: Give your training inside
When temperatures become unbearable, the indoor training can shelter from the sun while enjoying the freshness brought by a fan or air conditioning.
Tip # 5: listen to your body's signals
Whatever type of training you choose, always be listening to your body. In times of extreme heat, any dizziness, nausea, headache or rapid heartbeat should indeed alert you. You stop if this happens, rest a moment in the shade and drink water in small sips.
