July 27, 2017

Hot Climate Exercise by Mathew Ireland

Training outdoors in hot temps is not all sunshine and roses; exercising in the heat can also cause problems!

Hydration

Firstly, I don’t want to bore you by telling you to stay hydrated. We all know the health risks. What I will say is why it is important to stay hydrated when training. Dehydration is not only seriously bad for your health, it also has a negative impact on your training. Studies suggest that to get the most out of your workout, your body needs to be adequately hydrated. This is the case for all types of training, from cardio to strength training.

Another risk when training in hot climates is heat cramp. Heat cramps can easily stop you exercising. They can also be prevented, by maintaining a balance of water and sodium (salt) in your diet.

Acclimatization

Many people may overlook this but your body needs to adjust to the heat. In order to acclimatize, you should increase intensity and duration in the heat over time (typically between 3 days and 2 weeks, depending on the individual). Acclimatization can provide many benefits including earlier sweating to keep cool, and less sodium lost with sweat.

Clothing

You should wear loose, light-colored clothing, which is designed to promote cooling. It’s also worth thinking about your footwear. Training shoes that ‘breathe’ will help keep your feet cool.

Skin Care

Once again, using sun cream in radiant heat should be obvious. Sunburn is uncomfortable and can stop you from training. Always protect your skin.

After Exercise

Replacing any water or electrolytes after exercise is important, especially for recovery. With adequate time, electrolytes will be replaced by a balanced diet but can also be replaced with specific sports drinks. It is important to note that if you are working out for less than an hour, you shouldn’t need an electrolyte drink. They are designed for use after longer periods of exercise.

Using this advice, plan your workouts in advance to get the most out of your training.

Mathew Ireland is the founder and a regular writer for Fitness Cumbria – an online magazine delivering health and fitness information to the Cumbrian population. He trains clients over the county, and focuses on outdoor and body-weight training.

 

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