Even in our part of the world, it is becoming increasingly common for summer temperatures to reach 30 Degrees C and more in the shade. Many amateur athletes prefer to sit things out when the mercury is this high. But skipping training quickly leads to a loss in performance. That’s why we here present you with a few things to consider when training in the summer heat:
Optimal training time
The early bird catches the worm, and has a clear advantage when daytime temperatures are set to soar above 30 degrees C. If you find yourself lacking the necessary motivation to get out of bed in the early hours, SPORT push capsules can be little miracle workers! The formulation of active ingredients includes L-carnitine tartrate, caffeine, NADH and Peak ATP™ to activate your energy reserves and give you just the right push..
Protect your skin
Not everyone can time their training to avoid the sun. RINGANA sun protection balm is therefore a must during sport. Don’t forget to cover exposed body parts such as the nose, ears, neck and shoulders. The waterproof FRESH sunscreen SPF 20 offers the advantage of a protective film that is sweat-resistant. The physical sunscreen is immediately effective, creating a film across the skin. Don’t forget to top up regularly to ensure constant protection. Nevertheless, the best protection is to avoid the sun as much as you can and to train in the shade wherever possible, e.g. in a wooded area.
Drink, drink, drink
Hydration is key to successful training. If you feel thirsty, it’s often already too late and you are now dehydrated. Dehydration has a negative impact on performance. A loss of just 2% bodyweight equates to a 20% drop in athletic performance. One example: a female athlete weighing 60 kg who loses 1.2 litres of water during training (i.e. 2% of her bodyweight in water) reduces her performance level by 20%.
You can prevent this by drinking as soon as you start training, and not waiting to feel thirsty. It’s particularly important to rehydrate frequently in the heat. You shouldn’t drink too much at once, but take more frequent sips. A good rule of thumb is to drink around 100 ml in small sips every 15 minutes during training.
Any sports drink should provide energy geared towards the type and duration of training (i.e. carbohydrates, vitamins and minerals) to meet the athlete’s requirements. The drink should be isotonic to ensure that it is properly absorbed – an isotonic drink has the same osmolality as human blood, meaning that the body absorbs it very quickly. SPORT boost meets these criteria. A variety of carbohydrates such as Cluster Dextrin® and Palatinose™ provide both quick-releasing and long-lasting energy. 100% vegan BCAAs provide energy even during intense physical exertion, and support the muscles. Iron plays an important role in transporting oxygen, helping to reduce fatigue. Ashwagandha root provides mental strength and endurance, while coconut water has a rehydrating effect and supplies the body with precious minerals. To prepare an isotonic drink, mix the content of a sachet of RINGANA SPORT boost with 600 ml of water.
Adapt your limit
When temperatures are high, your heart and circulation work overtime to protect your body against overheating. In the heat, your elevated heart rate can increase by up to 20 beats at the same training intensity than on cooler days. If your pulse is around ten beats faster than usual, you should restrain yourself, not train to your limit and not work out too ambitiously or strenuously. Instead, it is wise to reduce the intensity and duration of your training. Important: if you suffer muscle cramps, headache, dizziness, weakness or nausea, stop training immediately, go somewhere cool and drink plenty of fluids.