1 avoid outdoor exercise between 12 pm and 5 pm
To avoid the warmest hours of the day, do not hesitate to run early morning 7 h – 8 h or evening 19 h – 20 h. Look for places with shadow and used your body gradually to the ambient heat.
2 hydration and food
Whatever the outside temperature, rider must drink regularly and can’t wait for thirst. The sensation of thirst is not a good indicator, since it marks a beginning of dehydration. But with heat, the runner must anticipate these water needs over a long period. Early hydration and prevents multiple complications physical such as cramps, sprains or strains. This corridor has a variety of accessories such as backpacks and hydration belts.
As for the food, take antioxidants, oxidative wear in athletes is higher; therefore a diet rich in fruit and vegetables. More tips at athlete to eat.
3 wear breathable clothing
During the practice of running, the most important is to keep body temperature keeping dry skin regardless of the intensity of the race, its duration or the outside temperature.
Cotton t-shirts tend to accumulate sweat, especially in summer, so it is better to use synthetic fiber shirts, very lightweight, breathable.
Council maintenance breathable clothing: washable at 30 ° C maximum. Do not dry in the dryer. Do not iron. Do not use fabric softener.
4 wear cap, visor and sunglasses
Excessive sun exposure can contribute to the emergence of conditions
It is the most basic advice, can not be run under the Sun without wearing a hat. Head protection prevents absorb too much heat protecting it from UV rays; the CAP allows you to retain its temperature and avoid warming.
At the same time, the sunglasses and visor are essential to protect the eyes from UVA and UVB rays. Protective filters which incorporate crystals of glasses are used to protect the eyes from solar radiations, reduce eye fatigue and improve visual perception. Excessive sun exposure can contribute to the emergence of conditions of the layers that surround the eye, the cornea and even of the crystalline lens. The most common consequence sun exposure is the solar burn of the skin of the eyelid.
5 sun protection cream
The skin of the face, arms and legs should be protected rays with a cream of index high and resistant to water, since one of the drawbacks while practiced sport is sweat.
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