Here comes the heat
Training in the Heat
Now that the temperatures are getting a little higher and you’re training a little longer it is very very important that everyone takes precautions and prepares sufficiently for training in the heat. You should be constantly drinking, and not just during exercise, to help stay hydrated.
The heat can really affect heart rate and performance but if you are hydrated and stay cool by wearing the appropriate clothes and splashing yourself with water you can help counter the effects of the high temperatures.
Be smart about what time of day you train. We recommend not only drinking water but an electrolyte replacement as well. Nuun, EFS, and Clif all make great electrolyte drinks. All provide the electrolytes you need without a lot of calories. You will also want to eat foods that are full of fluids, such as fruits and vegetables. These will help hydrate you throughout the day.
Some things to consider when training:
-Train early or late in the day to avoid the heat.
-Hydrate, hydrate, hydrate with water and electrolyte (salt) drinks. Gatorade was formulated for this reason. A 2% loss in body weight from sweat loss can have up to a 20% reduction in performance.
-Eat foods that are full of water, such as fruits and vegetables.
-Control your heart rate. The higher your heart rate the higher your sweat rate, which leads to dehydration and an even higher heart rate.
-Choose training routes that have water stops to refill bottles.
-If you are thirsty it is too late. Do not follow your thirst mechanism. Drink even if you are not thirsty.
-Pre-hydrate the days before a big training day.
-Wear light colored and wicking material to avoid overheating.
-Keep your core temperature cool. Poor cold water on your head and body while training and take ice baths post workout to decrease your metabolism and aid in recovery.
It is necessary to take the above precautions when training in the heat. These things will help you with performance and safety. Safety is of the utmost importance. Please be safe out there while training in the heat.