Spring is feeling more like summer, so here are 8 Tips to Hot Weather Training.
1. Drink plenty of fluids. In normal temperatures, men and women should drink 8-10 cups of water a day. When it is hot and humid, active individuals need more. During hot weather workouts try to drink a cup of water every 15 minutes.
2. Warm up. It might be sunny and warm outside but that doesn’t mean your muscles are warmed up. Take the time to properly warm up with dynamic stretches, calisthenics, and light cardio.
3. Pace yourself. Be sure to make adjustments to your workouts on really hot days. Try exercising first thing in the morning or later at night. Over time your body will get use to the heat.
4. Cool down. As with any workout it’s important to relax your muscles and lower your heart rate with static stretches, fluids and a cool shower.
5. Add a dash of salt. Remember that when you perspire you are also losing salt. So if you are a heavy sweater or have problems with heat cramps consider adding salt to your foods.
6. Wear proper clothing. Sun glasses, sunscreen, a hat, and lightweight & light-colored clothing will help reflect the sun’s rays and allow for good air circulation.
7. Know the symptoms of heat stress. Nausea, dizziness, headache, chilling, muscle cramps, extreme breathlessness and a reduction in sweat rate are all signs to stop exercise, get cool and rehydrate.
8. Train with other people. Even if you are accustomed to training in hot weather, it’s a good idea to train with other people. Everyone can look out for each other.