Precautions while training under warm weather?

What additional precautions should the runner take while training under warm weather?

Answer by Luis Tavares

Because of the summer high temperatures, it is very important to take some preventive measures to avoid dehydration and other problems.

Due to the warm weather we sweat more and we should replace this loss not only with water, but with isotonics and energy drinks as well since we lose too much water and minerals with the perspiration.

I suggest the runners to drink 2 liters of water daily, and it is also very important to drink before, during and after the training. If you feel thirst, you are already in the first stage of dehydration, so don't let it happens.

I also suggest you to run wearing a cap and light and easy absorption T-shirts and shorts. Also avoid training in the most dangerous times, from 11 a.m. to 3 p.m., and don't forget to use solar protector.

Luis Tavares
Phone: 55-11-3159-8456
e-mail: e.c.tavares@uol.com.br
site: https://www.ectavares.com.br

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Answer by Joaquim Ferrari

Training under warm conditions always requires special attention due to the difficulty to control the temperature of the body. If the air temperature is above 42 Celsius (107 Fahrenheit), the body disposes just to the sweat evaporation to lose heat. Because of this, sports activities under this condition should be avoided. In some areas of the country, it is almost impossible to avoid this dangerous weather since the temperatures during the summer are above 42 Celsius (107 Fahrenheit) nearly everyday. You should consider some precautions like avoiding exercises under direct exposition to the sunbeam and drinking at least 500 ml per hour. The lack of attention to the these precautions can be deadly, and the danger is higher among motivated novice since most of them don't take enough care.

Joaquim Ferrari
Phone: 55-21-2241-258
e-mail: jferrari@alternex.com.b
Website: www.joaquimferrari.com.br

Answer by Carlos Gomes Ventura

In the Summer it is advisable to the runners:

1 - Try to run before sunrise or after sunset.

2 - Look for shadowed places.

3 - Avoid running on asphalt on the evenings.

4 - Wear clothes with that permit good perspiration.

5 - Don't wear warm or tight clothes.

6 - Hydrate half a hour before, during and after exercising (it is advisable to drink water, coconut water and isotonic beverages).

7 - Eat easy digestible foods, specially fruits.

8 - Wear sunglasses.

9 - Use solar protector.

10 - Wear head stripe.

11 - When resting, look for ventilated places protected form the sunbeam.

12 - Never begin a training without warming up, since sweating doesn't mean that your body is properly warmed up for exercise.


Carlos Gomes Ventura

Phone: (11)3686-5384 and 4191-3490 - e-mail: cgventura@uol.com.br  

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Related articles:
Summer running
Factors that affect the heart rate during training
Running safely through the summer
Pre-cool to run fast in the heat
Running safely through the summer

This article has informational purpose and  isn't a substitute for professional advice.

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