Summer can be a challenging time to exercise with days of extreme heat and sun exposure. There is some warm weather ahead so its a perfect time to consider SAFETY when it comes to exercising on hot days. Here are our Top 10 Tips for Training in the Heat: 1. Start your exercise hydrated – good hydration is achieved by building habits around drinking more water on a regular basis. Aim for around 2 litres each day, you may need more on hot days. 2. Choose the cooler parts of the day to exercise - early morning or evening are best. 3. Slip / Slop / Slap – overexposure to UV can cause skin damage, eye damage and skin cancer. 4. Wear light clothing - light weight and light colours. 5. Bring extra water to training - a good rule of thumb is if you feel thirsty, you are already a little dehydrated. 6. Keep your water cool - ice blocks in your water bottle or keep it in the shade. 7. If the temperature is above 30 degrees Celsius, modify your workout and include more breaks. 8. If you are outside, train in the shade where possible. 9. Listen to your body! - if you start feeling dizzy, sick, lightheaded or develop a headache, stop immediately and seek medical advice if your symptoms continue. 10. Sports Medicine Australia hot weather guidelines for exercising in the heat are to avoid or reschedule exercise to a cooler part of the day when the ambient temperature reaches 36 degrees Celsius or above.
Posted on: Fri, 23 Jan 2015 01:54:53 +0000
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