Much of Europe and the United States are in the midst of a heatwave. Temperatures in France have recently reached a record 46 ° C. This has resulted in less than ideal training conditions for footballers participating in the Women's World Cup, let alone anyone else who wants to work on their fitness. After a few months of summer, here are the things everyone should be aware of when training in hot weather.
Know the symptoms of a heat stroke.
Heat exhaustion or heat exhaustion) can not only affect your training but also have a serious impact on your health. Therefore, it is important to take precautions. This means being aware of the symptoms and not simply dismissing them as a side effect of intense exercise.
If you suffer from drowsiness, excessive sweating and thirst, an above-average heart rate, rapid breathing, headache or nausea, you should immediately stop what you are doing and move to a shaded or air-conditioned location, says Michael Bergeron, Ph. D., the heat, hydration and research advisor to Major League Soccer. More extreme symptoms such as blurred speech or unconsciousness are considered medical emergencies and you should call 91
Avoid training at the hottest time of the day.
Doctors advise you to exercise first thing in the morning, when it is still cool or wait until the temperatures have dropped in the evening. "If the temperature is over 80 degrees and the humidity is over 75 percent, the risk of heat damage is high," Dr. Micah Zuhl, assistant professor at the Institute of Health, Movement and Sports Sciences of the University of New Mexico. If the temperature is above 89 ° F (32 ° F), it may be worth skipping the training.
In addition to wearing sunscreen, it is important to avoid diuretics such as caffeine or alcohol when training in hot weather and to hydrate before, during and after each workout.
Hydration is much more than H20, "says Chris Mohr, Ph.D., co-owner of health consulting Mohr Results, Inc." The hydration is about sodium and potassium and sweat and pee (yes, pee!). It's not just about what you drink, but what you eat. "