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Are you ready to train outside in the UAE summer heat?

The UAE summer temperatures are set to really kick in so don't get caught out and make sure you're prepared to exercise in the heat.

Stuart Appleby
by Stuart Appleby
9th April 2017

article:9th April 2017

Exercise with the sun on your back.
Exercise with the sun on your back.

The UAE temperature has risen significantly over the past week or too, banishing memories of the rain we had in February and March.

Our bodies take time to adjust to exercising in hot temperatures and with the peak summer about to hit home over the coming weeks, Sport360’s five simple steps will help you combat training in the sun.


Simply, you want to avoid heat exhaustion at all costs and train as efficiently and effectively as you can.

Check out our bitesize pieces of advice:

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HYDRATE

Yes, this is the most obvious pointer.

But our bodies contain around 50 to 60 per cent of water and it’s important to sustain this amount at all times – especially during exercise.

Drink frequently before, throughout and after physical activity.

If you’re running, carry a drink with you or take some loose change so you can stop off and buy some liquids.

DON’T DRINK TOO MUCH

There’s a danger that taking too many fluids onboard can cause you to overhydrate.

Technically speaking, it can lead to hyponatremia (low blood sodium) – which is when you are losing a lot of sweat and drinking too much water.

This causes an imbalance in the body and completely throws off the happy medium between sodium and water in your bloodstream.

The option to combat this is to try and build energy boosters into your workout activity.

This will help increase your electrolyte intake and decrease the likelihood of your sodium levels being affected.

WORKOUT IN LIGHT COLOURED CLOTHING

Light coloured clothing reflects the heat and can help keep you cooler for longer, rather than dark coloured workout kit which quickly absorbs the heat.

Loose-fitted clothing will help reduce sweat too, that said, compression gear can actually help stop the onset of muscle soreness and fatigue.

There’s no real right or wrong here, but it’s worth bearing these options in mind.

AVOID EXERCISING IN PEAK SUN

The midday and early afternoon sun in the UAE is brutal, especially in the height of the summer.

Temperatures eclipse 40 degrees comfortably and exercising in such conditions quickly leads to fatigue, dizziness, muscle soreness and dehydration.

Alternatively, try and get outside early in the morning or exercise in the evenings instead – where the temperatures are still hot, but slightly more bearable.

KNOW WHEN TO CALL IT A DAY AND MOVE INSIDE

The key thing is to listen to your body.

If you’re struggling towards the backend of a session, don’t be afraid to stop, finish up and hydrate. There’s no point carrying on and risking further injury if your body isn’t feeling up to it.

You have to weigh up the risk but overdoing it in the heat could affect your training over the coming days and weeks.


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