Training in the heat: to do or not to do?

Good weather and sunny days encourage physical activity, but it's important to be careful when exercising in the heat because over-stressing the body, especially during the hottest hours, puts it under significant strain.

So, what do we do with these temperatures? Do we stop exercising or continue?

No worries: continuing to stay in shape is important, but it's equally important to do so by taking some fundamental precautions for safe training.

First rule: drink during hot weather training

When expending energy during physical activity, hydration is essential. Even more so in the heat. It's best not to wait until you feel thirsty: it might not adequately reflect our body's true needs.

The advice is to keep a water bottle handy, or even better – an isotonic drink that properly replenishes fluids and essential substances in the body during exertion.

The morning gets the workout

Exercise stimulates the release of cortisol, the stress hormone. It's better to avoid physical activity late in the evening because it risks compromising sleep quality.

Instead, it's better to exercise early in the morning, both to take advantage of more pleasant temperatures, and because cortisol provides the same stimulating benefits as caffeine, giving a positive boost to the day.

 

Heat-proof clothing

Never improvise: even in hot weather, it's better to choose appropriate technical clothing for your sport. Breathable, capable of regulating body moisture and preventing chafing.

These are particularly tricky because they risk causing skin irritations and micro-tears that then sting due to sweat.

Supplements: a fast lane

During sports activity, essential mineral salts are lost from the body. It is important to replenish them, and in the sweltering heat of these days, it is crucial to maintain the right balance throughout the day.

Before and after training, it is important to replenish magnesium, in particular, which aids both mental functions and metabolism; and potassium, which helps prevent muscle cramps and regulates blood pressure.

There are many supplements available for athletes: your pharmacist will be able to give you the most suitable advice for preparing for hot weather training.

Are you already planning your summer training? Even on vacation, where do you train?
Good: it's great to know that motivation never takes a holiday!