Attention athletes! So you survive the heat training healthy!

Attention athletes! So you survive the heat training healthy!

VOL, Österreich - The summer months attract many athletes to the outside to operate in the fresh air. But the increasing temperatures not only bring advantages, but also considerable risks. Sports scientist Antje Peuckert urgently warns of the potentially life -threatening consequences of heat training. According to Vol.at , the body can overheat at high temperatures, which can lead to a failure of the circulation.

Some endurance runners specifically rely on the heat to increase their maximum oxygen absorption, similar to height training. However, the risks of sport in the heat can have serious consequences, such as heat shock, unconsciousness and even kidney failure. Warning signals that athletes should pay attention to are headaches, dizziness and nausea. In the case of stronger symptoms such as confusion, it is advisable to seek medical help immediately.

precautionary measures in sports in the heat

Although sport is not fundamentally unhealthy in summer, certain precautions should be taken to minimize health risks. Training in air -conditioned rooms is considered safer, while the early morning or the evening represent the best times for sporting activities in the heat. Fit for Fun also recommends to visit shady places in the forest or choose water sports as cooling compensation.

Another aspect that athletes should consider is the clothing. Airy, light clothing is advantageous, while dark fabrics should be avoided. It is also important to have enough water ready, both for drinking and external cooling. The drinking recommendations are 2-3 liters per day and with sports units of more than 45 minutes, liquid should be recorded regularly.

UV radiation and health risks

Another risk results from the UV radiation, which is particularly strong in the hours between 11 a.m. and 4 p.m. Even in the shade, a significant proportion of radiation can reach the skin. Typical errors that increase the risk are training at lunchtime and inadequate sun protection. According to ZDF , long-term skin damage such as early skin aging and the risk of skin cancer can arise.

The other warning signals for overload are tiredness, muscle cramps and nausea. Interestingly, too much water without electrolytes can also lead to a dangerous disease called Exercise Associated Hyponatremia. This illustrates the need to replace electrolytes after intensive training and not just absorb liquid.

Sports activity in summer offers many advantages, including the release of happiness hormones through nature. Nevertheless, athletes should always keep an eye on their own limits and the warning signals of their body. Health should always be the top priority in sports in summer, and not the ambition.