Summer is here, and the sun is already shining hot at times. Although sunny days are tempting to exercise outside, it is important to take care of your safety and well-being when exercising in hot weather. Hotter than usual air may surprise you, and quickly cause, for example, dehydration and malaise. In this blog post, we share with you some useful tips for training in the heat, so that you can keep fit and at the same time enjoy the summer to the fullest.
1. Choose the right training time: Avoid training in the hottest hours of midday. Prefer morning or evening times, when the temperature is a little cooler and the sun is not shining directly. Exercising at sunset often offers the most pleasant conditions.
2. Choose the right form of training: in extreme heat, you should avoid the heaviest forms of training, such as hard running training or strength training outside. On the other hand, the air flow in cycling or the water temperature in swimming balance the body temperature comfortably. Peaceful walks or moments of yoga in the shade are also a great option for hot days. If the meter drops below 30 degrees, it is necessary to move the training to an air-conditioned indoor space or take a day off.
3. Dress lightly and airily: Choose workout clothes that breathe well and move moisture away from the skin. Prefer light and loose clothes that do not trap heat. In addition, remember to use sunscreen and protect your head and eyes with sunglasses and a hat.
4. Drink enough water: Hydration is very important when exercising in the heat. Drink plenty of water before, during and after training. However, avoid drinking too much at one time, but spread the fluid intake evenly throughout the workout. A good rule is to drink 1-2 dl of water every quarter, when the performance is strenuous. When walking or on a light bike ride, you can drink smaller amounts every 20 minutes or so. Remember that even if the air doesn't feel particularly hot on a windy summer day, fluid still evaporates from the body. When sweating, water alone is not enough, you should also have something salty. Enjoy a small salty snack before training, or replace part of the water with a sports drink. A drink bag with help, you can easily get enough liquid with you during training.
5. Even though the body may already feel warm in warm weather, it is still important to warm up properly before training and cool down after training. The body continues to benefit from muscle activation before training and relaxation after training.
6. Listen carefully to your body during training. If you feel dizzy, nauseous or other unusual symptoms, stop training immediately and move to a cool place to rest. Don't push yourself too hard, but give your body the rest and recovery time it needs. It's perfectly okay that in the summer there may not be as many training sessions per week as normal, or that the training sessions are not as long or as intense.
Hot summer days don't stop you from working out, as long as you remember to take safety and well-being into account. Listen to your body, drink enough water and train wisely in sunny conditions. Also remember to enjoy summer and the energy it offers!
You can find all the water bottles for your workouts from here.