Athletes face challenges in summer due to high temperatures, which can affect performance and pose health risks.
Hydration is crucial for athletes training in hot conditions. Drink water before, during, and after exercise to maintain performance and prevent heat-related illnesses. Sports drinks can help replace electrolytes lost through sweat.
Train during cooler parts of the day - early morning or evening - to avoid the peak heat. Gradually acclimate to heat by slowly increasing workout duration and intensity over 1-2 weeks.
Wear lightweight, light-colored, loose-fitting clothing that allows sweat to evaporate. Choose moisture-wicking fabrics and don`t forget sun protection including sunscreen, hats, and sunglasses.
Adjust your workout intensity and duration based on temperature and humidity. Consider indoor training alternatives during extreme heat conditions.
Know the signs of heat-related illnesses, including heat cramps, heat exhaustion, and heat stroke. Stop exercising if you experience dizziness, nausea, headache, or extreme fatigue.
