Intense heat training can lead to problems such as thermal exhaustion and dehydration
For those who maintain a training routine, it can be difficult to train in intense heat periods. High temperatures can wear the body and cause problems such as cardiovascular overload and thermal tiredness.
Sports physiologist Diego Leite De Barros, partner of Smart Fit, warns risks of dehydration. He explains that in very hot days, the body has more difficulty maintaining the temperature balanced. As a result, it starts losing liquids.
In addition to excessive thirst, dehydration has other symptoms, such as tiredness and reduced motor coordination, which increases the possibilities of injuries during training. It can also include cramps, headache, dizziness, fainting and, in more serious cases, heart failure.
“These signs always begin with thirst and evolve, until the feeling of extreme tiredness arrives. These are moments in which the activity must be interrupted,” says Diego. According to him, the elderly, children and people with risk conditions, such as hypertension and heart disease, are more vulnerable to heat dehydration paintings.
Take care to train in the heat
Warm training can bring a series of risks to well -being. Therefore, the adoption of some care is important to avoid complications during training. See the main ones:
1. Train in fresher times
Avoid training in periods when the heat is more intense. He prefers to practice physical activities early in the morning or sunset, when temperatures are milder to avoid discomfort.
2.
The ingestion of water before, during and after training is essential to prevent dehydration. During the exercise, it is recommended to drink 250 ml every 15 minutes. Already in a more intense training, the consumption of isotonic drinks helps to reintegrate electrolytes.
3. Protect yourself from the sun
The protection of the skin from sunlight is also fundamental. Therefore, apply sun protection with suitable FPS, even training in a covered area. UV sunglasses are also recommended.
4. Wear light and breathable clothes
Fabrics that facilitate the evaporation of sweat, such as dry Or cotton, for example, helps to regulate body temperature. In addition, hats and visors are also suitable for outdoor activities.
5. Suitable for the intensity of the exercises
Replace high intensity exercises with moderate or bright activities with more frequent intervals during extreme heat waves. However, in case of malaise, suspend the activity immediately. Look for a cool and airy place, drink cold water and washed. So if the symptoms persist or worsen, consult the doctor.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
