Vivomed – Warm Weather Training Tips

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Ask Vivomed’s Pharmacist – Top Warm Weather Training Tips

Easter usually spells the beginning of the warmer weather (or at least it should). Some athletes & sports teams may choose to take no risks & head abroad to avail of the higher temperatures on offer. Unfortunately warmer weather training doesn’t come without its risks i.e heat induced medical issues.

In this blog I will outline some of my top tips to prevent falling victim to conditions such as dehydration and sun stroke.

1. Hydrate, Hydrate, Hydrate! Water helps regulate the body’s core temperature & makes up for approximately 60-70% of your body weight. Aim to drink a pint of water as soon as you wake up, this helps kick start the body for the day ahead. Drink small amounts regularly, to help maintain hydration levels. A good measure of your hydration status is the colour & volume of your urine; large amounts of clear/straw are most desirable as opposed to small amounts of dark yellow (See urine hydration chart below).

Urine Hydration Chart
Urine Hydration Chart

2. Medication. Some medications can have a dehydrating affect such as stimulants found in some cold medications like pseudo-ephedrine & ephedrine or anti-diarrhoeal’s such as loperamide. Avoid using these medications whilst exercising.

3. Sun Protection. Apply an appropriate factor of sun cream, even on days when the sun isn’t prominent. Overcast days are often when most people get burned as a result of underestimating levels of UVB. If swimming, aim to reapply sun cream after leaving the pool. Wear adequate eye protection & head-wear.

4. Don’t over hydrate. While it is encouraged to remain hydrated it should be stressed NOT to drink TOO MUCH. Drink small amounts often, you should aim to never feel bloated.

5. Know how hard to push yourself. If at any stage you start to feel weak, faint, dizzy or disorientated, seek a shaded area immediately & call for medical attention.

6. Replace salt loss. An increased level of sweat/water loss will also mean a greater depletion of essential body salts. Aim to replace salt promptly after exercise with appropriate foods/drinks, adding salt if necessary.

7. Clothing. Wear breathable clothing to allow the body to effectively cool by allowing sweat to evaporate. Synthetic fibres are best as they can reduce chafing & encourage sweat wicking to promote evaporation.

Warm Weather Training
Warm Weather Training
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