TIPS FOR TRAINING IN THE HEAT

So, summer is not so far away, and the temperature is rising, but we want to maintain or even increase our level of training to reach those GOALS!!!!!!  Well what this time of year does give us, is an opportunity to change things up and get outdoors. Time to think, boot camps, running clubs, CrossFit, swimming and even hooking up your suspension trainer to a tree or goal post.

Considerations for training in the heat:   
Body temperature – your average body temperature is 98.6 degrees, even when exercising in the cold, the core body temperature rises. The initial temperature rise, aids performance by increasing blood flow to the working muscles, hence the importance of a warm-up. However, once the temperature rises above 102 degrees, you will experience a significant drop in performance.

Core body Temperature of 102:  
At 102 degrees, your body will no longer cool itself efficiently, and it diverts blood to the skin, to stay cool. This decreases the blood available to carry oxygen to working muscles, and as a result, you will see a drop in your performance.

It is essential to be realistic about your performance when training in the heat. A significant factor is a lack of recovery, which can lead to overtraining. Causes such as lack of sleep, and the body using energy to keep cool in the heat, can lead to fatigue build-up. To combat this, try to take more rest days, this will mean you are more prepared for your workout or even have a recovery week!

Hydration: 
Making sure that you remain hydrated is of great importance. Not only is it important to drink water in the hours leading up to exercise, but you also need to drink during exercise. It's recommended that you consume a cup of fluid every 15 minutes during your training.

Recognising if you are dehydrated:    
Many symptoms determine if you are becoming dehydrated, these include: thirst, tiredness, dizziness, headaches and dark coloured urine, to name a few. If you experience these effects, then you must rehydrate before you commence exercise.

Hyponatremia:  
This occurs when you consume more fluid than you need during exercise or activity, resulting in a low level of sodium in the bloodstream. Drinking a sports drink rather than water can be beneficial when training because it replaces the lost salts and minerals.


 


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