Do sports when it's hot
Regular physical activity improves overall health and well-being. In warmer periods, however, intense exercise can be harmful to the body. Here are the important aspects that you should pay attention to when you play sports during the summer.
When temperatures rise and the sun burns, most people look for refreshment in the pool. But there are also the diehards of fitness, who continue to practice sports without being intimidated by the hot weather. However, in order for the training program to bring health benefits despite the heat, some aspects need to be taken into account. Physical exertion in the hot days, in fact, can put a strain on the heart and the circulatory system, causing insolations, circulatory problems or heat stroke.
Sweating for good
To protect you from excessive heat, our body activates different cooling mechanisms. One of the most important is sweating, which helps to lower body temperature and keep it constant. Sweating, however, we lose a lot of fluids and poor hydration can cause problems to the circulatory system. This is why it is important to drink a lot. During summer training, make sure you always have a bottle of water or diluted fruit juice with you. In general, when it is hot, you should take at least one liter of these fluids within an hour of sport.
Suitable clothing
On warm days it is important to wear suitable sportswear, preferably light, clear and breathable. Choose preferably tight-fitting technical clothing, which does not impede the evaporation of sweat. Apply a generous layer of water-resistant sunscreen to the skin with a light, non-greasy consistency. The fatty creams, in fact, obstruct the pores limiting perspiration. Do not forget to protect the head and the nape.
Reduce the intensity
In general, try to reduce the intensity and duration of the exercise, because the training heart rate is higher during the warmer periods. The ideal is the sports that provide some break from time to time, such as volleyball or tennis. It is absolutely essential to avoid physical activity during the central hours of the day. Better to practice early in the morning, when temperatures are pleasant and the ozone values are still low.
Knowing your limits
Regardless of sporting ambitions, you must always pay attention to the signals that our body sends to us and eventually reduce physical activity. If you experience muscle cramps, headaches, dizziness, weakness or nausea, stop training immediately and look for a cool place. Drink enough and avoid further efforts.