The hot season is a force to be reckoned with. Even if you're working out, an extra hot year may make every day miserable! Here are some pointers to remember for those who are hoping to achieve their sports-related objectives this year.
An ideal workout scenario is when we are training in conditions that promote better performance. Yet, sometimes we struggle. Especially in the early days and weeks of summer, the heat may be difficult to deal with.
It is obviously irritating. It is good news that we can acclimate our bodies to the heat. It might even be advantageous to stick it out and train consistently throughout the summer, which we would continue to do all year round.
A lot of research, articles and other studies have already been done on the subject. This gives a summary of the general difficulties we face, what indicators to look for, what we can do to expedite, and how to easily transition to accepting this transition.
Everything is hard in the heat
Consider that you aren't alone in your struggle! 36 degrees is the same no matter how big it is. This was tough last year, but we've already forgotten about it. If you could succeed last time, you can definitely succeed this time!
You will train as though you're going to compete under these conditions!
If you're preparing for a race that begins in the daytime (particularly long-distance races when jogging in the shade is impossible), you must practice running the day before you participate!
Some athletes commit the error of practicing under bright summer circumstances (e.g. at dawn in the woods, etc.) while their races begin later in the day on the scorching city streets. That's where your body is initially exposed to these stimuli, and if things go well, your performance will decline, but if it goes poorly, you may end up with an even larger issue.
It takes seven to twenty-one days to make an adaptation
Everyone's body reacts differently to it, and it takes less time to become accustomed to this stimulation depending on how much exposure you had.
Easily adapts to change: low body fat percentage, exceptional core stamina, and physical fitness.
Heat rises, and you should embrace it!
Adapting to high temperatures will allow you to excel in the fall season since your body will adjust to the heat and perform better in moderate temperatures (similar to an altitude training camp). That's right: heat is your ally!
There are certain things to keep in mind while participating in sports in hot weather!
When you only notice the difference in your weight if you measured it before too and after jogging, it's due to losing weight. Above this threshold, the body cannot provide enough oxygen and nutrients to the muscles because it has decreased sweating and cannot release heat or circulate enough blood to the skin. One possible outcome is that your blood pressure may go up and then go down (extremely low blood pressure). Putting their fingers in their ears, yawning and feeling like their head was lumpy, abdominal pains, spasms (electrolyte imbalance). The discoloration on your clothing or skin, and "everything is white" with the presence of a thick, strong-smelling, dark-colored urine if you are not urinating, or if you are and it is salt precipitated
So, what do you have intended?
The selection of time: morning or evening. Where to run: places that are shaded and forested with forest roads wells. Drink plenty of fluids while running to remain hydrated and do not rely on water stations to provide water; have your own fluids (e.g. water and isotonic drinks) with you and fill your canteen at each water well. Try to balance your salt intake and make sure you have enough electrolytes.
Psychological Survival Methods
For instance, I'd see my most dreadful winter runs, when I'd shut my eyes. Or, alternatively, you might think of it as extremely cold outside, with the wind howling, but you're warm and comfortable in a sauna, being nice and toasty. See? You're doing well already, aren't you?