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HEAT STROKE DURING SUMMER TRAINING

Outdoor workouts and scorching heat

Summer can be very hot, especially in countries like Italy. When temperatures exceed certain levels, it becomes dangerous to train outdoors. Therefore, we must learn to manage the heat to avoid negative effects that can jeopardize our health.

The alternation of hot and cooler periods is unpredictable, although climate change is accustoming us to sudden changes even during the summer; one variable, for example, is the wind direction. When the wind blows from the north, we'll experience a period of dry heat, yet pleasant weather because it comes from cooler climates. When the wind blows from Africa, and therefore from the south, we struggle even to sleep, let alone exercise. But how can we manage this alternation of high temperatures and high humidity while still finding time to exercise?

Physical condition

We can all find solutions without incurring health problems, even when temperatures exceed 40°C, by using common sense. I've always been an advocate of exercise and never recommend a lazy, sedentary lifestyle. First, it's important to assess our general health, physical condition, comorbidities, and age, which shouldn't be underestimated. After a thorough self-assessment, we choose the activity we enjoy most. A very common example is running, which requires very intense physical effort and exposes us to the hot sun if we run outdoors, compared to a treadmill, which is usually found indoors.

If we decide to run during the summer, we recommend running during the cooler hours, such as early morning or evening after 7:00 PM. If this is absolutely impossible because your only free time is your lunch break, we should choose a tree-lined route where the temperature is much lower than a scorching asphalt road. Remember to evaluate your starting condition: if you're untrained, over 70, overweight, or have cardiovascular problems, training outdoors in temperatures above 30 degrees is highly inadvisable. However, many people are accustomed to training and running even during the hottest hours of the day, but you should never improvise.

Prevent heat stroke

The fundamental tips for training in the summer and in the heat are: leave the house during the coolest hours, choose a tree-lined path, wet your head and wrists with cold water, drink Drink plenty of water before and during training, have a good breakfast so you have the energy you need to face the physical effort, but the most sincere advice is not to overdo it, do progressive training, then gradually increase the difficulty and the time spent exposed to fatigue and sun. Real training should lead us to the goal of improving ourselves without exposing us to unnecessary risks to our health.

Sharon In Well being, Health

SPORTS PERFORMANCE, NUTRITION AND HYDRATION DURING THE SUMMER

To promote athletic performance and muscle recovery during the summer, proper nutrition and hydration are important.

Sports in summer

Summer is a season when many people engage in outdoor sports, such as swimming, running, cycling, and soccer. During this time, it's even more important to eat properly and maintain adequate hydration, as the thermal and physical stress our bodies are subjected to during physical activity is significantly greater.

Adequate hydration

Maintaining adequate hydration is essential for athletic performance and, in general, for overall health. During the summer, due to high temperatures, the body loses more fluids through sweating. Dehydration can lead to decreased physical performance, energy drops, excessive fatigue, and muscle cramps. Therefore, maintaining adequate fluid balance is essential.

Here are some tips:

Remember water! Drinking water regularly during exercise is essential to replace fluids lost through sweating. It's definitely advisable to drink small amounts of water at regular intervals, rather than waiting until you feel thirsty.
Supplement with electrolyte drinks. During prolonged physical activity, the body loses not only water but also important minerals called electrolytes. These electrolytes can be replenished through sports drinks containing sodium, potassium, and other minerals.
Limit alcohol and caffeine intake. Alcohol and caffeine can increase the risk of dehydration. During the summer, especially during physical activity, it's best to limit your consumption of these beverages, as they can significantly increase sweating and urine production, thus causing fluid loss.
Choose hydrating foods. Some foods, such as watermelon, cucumbers, tomatoes, and strawberries, are largely water-based and can contribute to overall hydration. Include these foods in your summer diet to promote good hydration and support athletic performance.

Adequate nutrition

In addition to hydration, nutrition plays a fundamental role in promoting athletic performance and muscle recovery. During the summer, heat and intense physical activity can put a strain on our bodies. It's important to provide the body with the nutrients it needs to sustain energy and promote muscle recovery.

Here are some tips for proper nutrition during the summer:

Consume complex carbohydrates. Carbohydrates are an important source of energy for the body. Opt for complex carbohydrates such as whole grains, brown rice, quinoa, and sweet potatoes. Avoid refined carbohydrates and added sugars, which can cause blood sugar spikes and energy crashes.
Eat high-quality protein. Protein is essential for muscle repair and growth. Eat lean protein sources like chicken, fish, eggs, legumes, and low-fat dairy products. Protein also helps reduce hunger and keep you feeling full for longer.

Supplement with fruits and vegetables. Vegetables and fruits are rich in vitamins, minerals, and antioxidants. Eat a variety of colors to get a full range of nutrients. Antioxidants help combat oxidative stress caused by intense physical activity and heat.
Pay attention to meal timing. Eating regularly and balanced is essential for maintaining energy during physical activity. Eat light, frequent meals to avoid a heavy stomach during exercise.
Make sure you eat a full meal at least a couple of hours before your workout.
Avoid heavy foods and saturated fats. During the summer, avoid heavy foods high in saturated fats, which can slow digestion and cause fatigue. Opt for light, fresh, and nutrient-dense foods.

In conclusion, maintaining proper hydration and nutrition during the summer is essential to promote athletic performance and muscle recovery. Maintaining adequate fluid balance, consuming nutritious and balanced foods, and paying attention to meal timing are some of the key strategies for maximizing physical performance and promoting optimal health. Remember to always consult a health professional for a proper dietary plan based on your individual needs.