Summer has arrived and with it the high temperatures. Whatever the weather conditions, training is one of your plans. But in the summer it is necessary to take a series of precautions both inside and outside the gym so that the training is safe.

During physical activity, body temperature rises due to the heat given off by muscle contractions. This increase in temperature is compensated by thermoregulatory actions of the body such as sweating or increased blood flow to the skin to slow down and reduce this heat. Training in summer and with the environment at high temperatures, dehydration situations can also occur that cause physiological changes and problems in the body such as dizziness or other more serious health risks.

Therefore, the professionals of the Metropolitan Centers will teach you in this post all the measures you have to take to train in summer and not suffer any risk.

  • Train inside the gym and with air conditioning: It is recommended that the air is not below 23 degrees and that the cold you receive is indirect.
     
  • Avoid the central hours: The first and last hours of the day are the best to avoid the strongest sun. It is not advisable to train between 12 and 17.
     
  • Hydrate yourself: It is necessary to do it every 15 or 30 minutes with water or an isotonic drink. When doing sports, the body loses fluid through sweat and in summer this intensifies, so it is more important than ever to hydrate regularly.
     
  • Protect yourself from the sun: With glasses, caps, sunscreen and everything you need to take care of your skin.
     
  • Eat well: Choose foods that are easily digestible and high in nutritional value. Do not forget that the more fruits and vegetables you eat, the more hydrated you will be, since they contain a lot of water. In this article From the blog you can find 10 tips to not neglect your diet in summer.
     
  • Choose your training clothes well: Train with comfortable and breathable clothing. The cooler the better.
     
  • Do not demand yourself more: Do what your body allows you to do, otherwise you could generate an injury. Reduce the intensity, duration, and distance of your workout when the heat and temperature are high.

The Metropolitan team recommends following these tips to train smarter during the summer. Even so, exertional heat stroke or GPE is more common than we think, learn how avoid or detect it while you train.