The 7 Most Common Mistakes in Summer Training

 

Not drinking liquids until you’re really thirsty

Hydration is a super important necessity, this is nothing new. However, many people only ingest liquids when when they feel the thirst creeping in.

Exercising in the summer sun means our body is using water to regulate its temperature. When we enter the state of dehydration, fatigue is installed and our performance halts, and it is exactly for that same reason that you have to keep drinking throughout the workout, even if you aren´t thirsty.

What happens in many cases is that before we get thirsty, we have already entered the first states of dehydration and that although they are not dangerous, they could hinder our performance and make us feel sluggish.

As we mentioned in the article about hydration, ingest liquids every 10/15 minutes of training, especially if it is a long workout.

Not using sunscreen

Even if it looks partially cloudy outdoor, the summer sun is still intense. Before you go to training in the open air, apply a 30 factor or above sweat sunscreen and reapply every two hours in moderate workouts, or every 45 to 60 minutes during intense workouts. We know that tanned skin tone is appealing, but think first about your safety instead of aesthetics.

Not checking your clock before the workout

When it comes to training outdoor, remember that summer temperatures start to rise at the beginning of the day. Avoid training  between 10 am and 16 pm, which is usually the worst period regarding heat waves. Train in the early in the morning or wait for the late afternoon / early night. If you have no other option than to train in the hottest hours of the day, please choose places that are in the shade.

Not slowing down the training pace

Each person’s reaction to the heat is a little different, but a 2007 study found that heart rate increases in temperatures above 18,3 degrees – and even more if the air is moist, which makes training harder . If you don’t adjust your training pace to the additional stress of the heat, you’ll be submitting yourself  to significantly larger levels of effort which will deplet your energy in a blink of an eye.

Not using the proper clothing

Very tight clothes or 100 % polyester pieces are not the best choices to train outdoor during the summer. Instead, choose wider and lighter clothes. Aim for mixtures of cotton or synthetics, they´re more “breathable” and keep us “fresh” during the workout.

Electrolytes!!!!

High temperatures, more sweat, more electrolyte loss. Drinking only water with high temperatures ends up not being enough. Focus on drink mixtures that have have minerals like Sodium, potassium, magnesium, calcium and chloride.

The lack of any of these electrolytes could affect performance imensly, cramps are the most common to occur.

Going to the limit constantly

Training intesively in this heat is a very common mistake that several people commit, especially the beginners. Yes, we want look healthy for the summer vacation, but that can cost us more than we bargain for.

Going over the limit at the height of heat is the easiest way to exhaust our body, burnout and stop for sometime our physical conditioning journey. Always pay attention to the signs your body gives you. If you feel dizzy, weak or nauseated, listen to your body and stop.

And here you have it! Don’t forget that we have only one body, might as well preserve it in the best way possible!

 

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Ana Andrea Alves
Senior Nutritionist
Excellence means doing your best