Tips for running in the heat

We don't want to fail in the “fit in summer” operation (which has already arrived). Therefore, the practice of physical exercise is essential, namely, the races for those who want to lose weight. But… and when the heat is felt? We won't let that factor affect our goal, so fitben gives you the best tips so you can defeat the “enemy” heat and enjoy a beautiful landscape while the goal (lose weight) is accomplished.

What happens to the body when we train with heat?

When we exercise in heat, we are stressing the cardiovascular system, and the heat makes the body's core temperature rise. In turn, the body reacts by sweating more, raising the heart rate and dilating blood vessels.

Is it bad to run when it's too hot/sun?

The body itself adapts and gains resistance to heat. However, it is important to prepare the body for physical activity in this condition and to take some precautions.

Start slow

The body needs time to get used to the heat. Do it gradually, avoiding intense training sessions during the first days of strong sun in summer.

Avoid the hottest hours

It is between noon and three in the afternoon that it is most hot and when the incidence of ultraviolet rays is greatest. That's why there's nothing better than a workout in the morning or evening, when it's cooler.

Choose well where you are going to run

Avoid running on cement or asphalt floors, as they absorb and emit heat. A run in green spaces or even on the beach is a great option. And if you choose the latter, you burn even more calories.

Choose clothes well

Ideally, you wear looser clothing with absorbent fabrics, so cotton is out of the question as it does not retain sweat and does not dry quickly.

The color of the clothes is also important, you should choose light clothes, as they reflect sunlight and do not store heat.

Accessories are welcome in the training look, such as a cap and sunglasses with UV protection.

Solar protection

Due to sweat, you should choose to use a waterproof sunscreen.

The sun protection factor (SPF) indicates how long the product extends the skin's own protection factor. That is, when we use SPF 30, the body is protected 30 times longer than without sunscreen.

Hydrate yourself

When you run in heat, your body produces more sweat in an attempt to reduce the internal temperature, thus generating the loss of fluids and mineral salts, which must be replaced. Drink water or teas and if your workout lasts more than an hour, take a bottle and take small sips frequently.

Ingest vitamins and minerals

When the heat is felt, the body loses more mineral salts than normal due to sweat. And since the body doesn't produce enough minerals or vitamins, it needs to be ingested. You can check here the wide offer of both that FitBen offers you. Other good pre-workout options are found in foods such as bananas, dried apricots and whole grains to boost your mineral level. Protein bars enriched with vitamins and minerals ensure nutritious post-workout snacks.

Food supplements with creatine, arginine, beta-alanine are excellent before you start and after any workout.

There are no excuses for not being fitter than ever this summer with the tips we always have for you. Check all the articles available on our Blog :)