This weeks #TrainingTips post is a HOT one, why because the suns out.
If you haven’t noticed we’ve had some great indicators that summer is definitely on it’s way. It happens every year it gets hotter and exercise just seems to get harder, we all get red faces and we sweat a small bucket full every session.
But why does this happen?
Basically the warmer weather alters the heat balance of our bodies. Our bodies regulate and balance the internal temperature of our body through the dissipation of heat, as our bodies warm up we dissipate more heat from our body. However, our bodies can’t always dissipate the heat fast enough, thus our bodies store the heat which causes our internal temperature to rise. Hence why we sweat more.
The purpose of sweating is to cool us down, it’s the main way our bodies dissipate heat. Depending on an individual’s body composition and hydration status, water makes up roughly 60-70% of our total bodyweight. Now if you’re sweating heavily and not replacing it, that percentage is going to be going down. You might think you don’t sweat that much to make that much difference, well, in hotter environments losses of up to 5L per hour have been seen. Crazy and yes this is extreme but you get my drift.
So maintaining your hydration levels is important. If you’re already dehydrated and you’re working out and you’ve got sweat dripping off your nose, you are actually depriving our body of the necessary fluids to maintain cardiovascular efficiency, so the intensity you can workout at goes down. Think about it have you ever noticed that? I know I did last week, which means I was not hydrated enough.
Exercising in warm conditions can decrease your performance and make you feel tired quicker for a variety of reasons:
- Increased Internal Temperature
- Increased Cardiovascular Strain
It’s a good idea to consume about 0.3-0.5L of water about 30 minutes before exercise and also to have water to hand whilst exercising if you feel it’s necessary. Exercise intensity and duration both determine the amount of hydration that you may require so it will change from person to person.
It takes 10 to 14 days for the body systems to start to adapt to the heat changes and 2 to 3 months to fully acclimatise, and we all know our beautiful British weather does like to swap and change from one day to the next, so what hope does our body have, not much really.
So what’s the take home message? Stay hydrated and work to the intensities you feel capable of at the time.
Have a great weekend guys.
Stay strong and live, love and laugh!