The golden rules of training during summer

Physical training is pleasant and healthy both in winter and summer. However, additional precautions are necessary in summer.

Summer—a time conducive to physical training

Many people are more motivated and keen to work out during the summer. Whether they train in a gym or outdoors, this energy seems to renew itself effortlessly. This increasing trend is undoubtedly the result of various factors—favourable weather conditions, slower pace during summer holidays or simply wanting to look your best in lighter summer wear. 

Whatever your motivations or activities are (cycling, jogging, swimming, weightlifting, CrossFit, etc.), it is important to be aware that training has benefits, but also some risks. Implementing measures of preparedness and strategic precautions can allow you to get the most out of your training, while reducing the possible related risks.

Be careful of dehydration and heatstroke!

Whether you are training for a sports event (half-marathon, marathon, triathlon, cycling tour, and so on), purely for fun or simply to stay in good health, it goes without saying that high summer temperatures changes things. During hot days, physical exertion increases the body’s temperature more and consequently, the risk of dehydration. You will find advice on how to stay hydrated and the details concerning the many benefits of water in the following text: Becoming dehydrated in summer is risky!

Dehydration can lead not only to cramps, but also to heatstroke. You could also experience dizziness, headaches or even fainting. It is recommended to drink plenty of water and to wear light-coloured clothing, which expels sweat and heat. For additional information on the subject, read the following text: Recognizing and preventing heatstroke.

The importance of protecting against the sun

It is known that the sun is essential to physical health and improves mood. However, ultraviolet rays can have harmful effects that should not be underestimated—aging of the skin, decreased elasticity, photosensitivity reactions and cancer (see The harmful effects of the sun on skin and health).

Therefore, it is recommended to apply sunscreen on the exposed skin, opt for long sleeves or pants, if possible, and to wear a cap. If you jog, why not use a well-kept and safe trail in the woods?

Recovery after physical exertion

Of course, physical activity is worth its weight in gold in relation to your health. Physical training and striving to do better are important to you, but sustained physical exertion often causes muscle soreness and pain, and sometimes even mental fatigue. Don’t forget that your body and mind need respite!

The following text: Adequately recovering after physical exertion, provides all of the information needed to promote optimal recovery. Some of the subjects addressed there include:

  • what to eat after physical exertion
  • stretching exercises for muscles
  • recovery of the mind (meditation, relaxation or breathing exercises, and other calming activities)
  • factors that promote restorative sleep

The following text: Prevent and ease muscle soreness, can also provide valuable information on ways to prevent and relieve muscle pain and soreness related to intense physical exertion.

Nutrition

You are most likely aware of the crucial importance of eating well. A diet that is very rich in carbohydrates (from 60 to 65%) is essential to meet your energy needs, and an adequate protein intake (about 15%) helps to repair muscle tissue. In order to know what and when to eat, read the following text: The marathon runner's diet.

In short

Here are the golden rules to follow for safe physical training during summer:

  • Adapt your training program to the air temperature.
  • Don’t forget the importance of hydration. Listen to your thirst!
  • Protect against the sun’s UV rays.
  • Eat carbohydrate and protein-rich foods at the appropriate times.
  • Set aside some quality time to rest.

Don’t hesitate to speak to your pharmacist about health and medication-related issues.

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The golden rules of training during summer

Physical training is pleasant and healthy both in winter and summer. However, additional precautions are necessary in summer.
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