5 Tips for Training in the Heat
Here are some tips to get the most out of your training while you workout in the hot weather! It starts with looking after yourself - in the heat, your body is already working hard to keep its core temperature down. This means the heart rate is already higher, and the body may already be producing sweat so it can evaporate and cool us down.
Here are my top 5 things to keep in mind when training in the heat:
1. Stay Hydrated
When the body is hot, it produces sweat on our skin to evaporate and cool us down - a vital role in regulating our core temperature. This means we lose more fluids, and it takes time for water to be absorbed into the body. It is advisable to drink 400-500ml in the 2hrs leading up to exercise, sipping water throughout your workout, and continuing to re-hydrate afterwards.
2. Avoid the Midday Sun
If you enjoy exercising outdoors, try to do so first thing in the morning or later in the evening (and wear SPF!) If you are training in the middle of the day, it’s wise to stay indoors with the air conditioning. Humidity also has the opposite of a cooling effect on our body, as there is so much moisture in the air that it reduces the effect that sweat has in reducing the body temperature. so…
3. Less Intense, More Rest
Try reducing the intensity of your workout by 1. Lowering the resistance (or, if applicable, swap to a bodyweight version) 2. Increasing your reps - meaning your heart rate will stay lower as you will be exerting yourself less 3. Taking longer rest between sets 4. Reducing the duration of your session by doing less exercises.
4. Dress Appropriately
Choose lightweight, light coloured gym wear to allow your body to effectively cool down and allow sweat to evaporate.
5. Know When to Stop
If you are feeling any abnormal symptoms in your body, make sure you listen to them and stop exercising! This may include muscle cramps, headache, dizziness and abnormally high heart rate.
The body can take up to a few weeks to acclimatise to heat, so make sure you listen to any signs that your body needs a rest, and be sensible!
Written by Katie Dutton
