Tomáš wrote about how to train in extreme heat last week. This articles continues to share specific tips on what to do differently in these hot summer temperatures. There is no reason to stop training, but you need to adjust how you train. Particularly strength, which requires consistency. You skip one training and it will be easier to skip another. Hydration We all know that staying hydrated is key for our bodies. But how much water is enough? Robert Voy, the former head of the US Olympic Training Center, says that for every 20 minutes of training we should drink at least 200 ml of water. Losing just 1% of water in your body can limit your performance. Avoid sweet drinks – sugar slows your metabolism and regeneration down. Caffeine is diuretic and it drains you. If you’re used to drinking coffee as a kicker before you train, try avoiding it when its really hot outside. Supplements The most important dietary supplements are vitamins and minerals that our bodies lose when we sweat. The warning signs our bodies send us when minerals are missing are: cramps, muscle tremors, weariness, and extreme fatigue. Ideally take soluble supplements before, during and after you train. Especially if … Read More
How to train in the heat
It’s getting hot outside, you can feel it and not just at the gym. Many of you complain about working out when its hot hot hot, some even decided to limit your trainings because of it. I found a great article on journal.crossfit.com that talks exactly about how we should train when it gets hot. So, how to train in the heat and how to approach you workouts overall without limiting your fitness? 🙂 I will only mention the most important points from the article, you can read the whole thing in the link at the bottom of this post. Drink a lot. That’s the most important thing. Water is super necessary for our bodies, especially when it’s hot because we sweat and need a whole lot more than usual. Water cools of the body and makes sure it works right. There are two water related myths: you have to get very dehydrated to notice the risks of dehydration on yourself and focus on how thirsty you are. The latter works ok on a regular basis but not when it is hot out. Drink clear water and avoid coffee or sweet drinks before you head to the gym. When water leaves our body it … Read More