What happens to your body when you run in hot weather

Run in summer
More sweating, less oxygen, more risk of cramps. The Heat upsets the machine that is the body during sporting effort—description of an interior upheaval.

It is indeed much more pleasant to run in the middle of summer than in the middle of January, with gout in the nose and the tops of the ears whipped by the wind. But the high temperatures do not prevent die-hard joggers from putting on shorts and double-cushioned sneakers. Only better to start in the stride knowingly, because the high temperatures, like the low ones besides, have a direct impact on the body. Overview of this internal upheaval.

Sweating and less oxygen

At the top of the pyramid of heat-induced changes, not surprisingly, is perspiration. As a reminder, the ideal body temperature - implied for the machine to work properly - is 37 degrees. Below: problem; above: problem also. When you run in hot weather, the body "puts in place a cooling mechanism to restore body temperature. He sweats to evacuate the Heat. The "thermal regulation center" commands the blood to go primarily under the skin; there is a decrease in fluid in the body, therefore in blood, therefore in oxygen. "

This is how the brain can lack oxygen, which can cause concentration problems in particular. "Running when it's hot, you can also see your heart rate quicken and have less breath. This promotes dysfunction of the muscles, including the heart, which works harder since there is less blood in the body. But all goes well if we bring the necessary dose of liquid to the body, hence the importance of drinking," says the sports doctor.

Who says sweating, says sweat, and therefore says leakage of mineral salts. If you do not compensate for the loss by drinking before, during and after jogging, several problems will arise. Organs and muscles will work less well. As water is the main transporter of minerals (sodium, potassium, magnesium, etc.) in the muscle, there is a risk of more cramps and more muscle damage.

Precautions to be taken

drink water in summer

Running above 30 degrees is not recommended. Below, it is not prohibited, but it is better to respect certain basic rules and adapt your practice. Preferably exercise in the morning or evening, and if this is not possible, run in the shade. In terms of equipment, it is better to wear light colors, loose clothing, and made of so-called "breathable" material to wick away perspiration. 

Also Read: Wellness Physical fitness

Watch out for humidity

Don't just focus on the outside temperature, but also check the humidity on the Internet. "The drier and hotter the air, the more easily the sweat evaporates. The even more humid the air, the more difficult it is. It is more restrictive to carry out an effort under 25 degrees with a humidity rate of 80% than under 30 degrees with dry weather",

To ensure good hydration, remember to drink before, during (in small sips every 20 minutes if you are going for a long outing), and of course after exercise. You should also know that "the recovery will be longer then. We will take more time to bring down our body temperature, reports the sports coach. The stake, all the more in this kind of conditions, is to bring sugar and mineral salts to the body. Take a 1.5 liter bottle of mineral water, keep half of the water inside, and pour in another half of grape juice. Finally, add a pinch of salt. To ensure the benefits of "sports drinks", "check that they have the label sports drink.

Listen to yourself and warm-up

For the sports coach, there is no need to reduce the duration of his jogging, unless you experience early fatigue, or your heart is racing even though you do not increase the intensity of the effort.

Don't forget to warm up as well. "Heat is a false friend. It helps for flexibility by thinning the fluid that envelops the muscle and the joints, but the fibers of the muscles are not necessarily hotter.


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