Training During Canicular Days – 4 Golden Rules

Training During Canicular Days – 4 Golden Rules

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We know that many of you work out as usual, even in these unbearable canicular days. However, it is good to know some basic rules. Because we don’t want you to get into trouble. You know, working out is not completely risk-free when the weather is so hot!

The smallest move will make you sweat. You can hardly sleep at night. You lose your appetite. You are lethargic, you get tired easily and you are unmotivated. These are the consequences of canicular days. But for you, it is time for training, no excuse. You should go hard or go home. Because, if you stop, your progress will stop, too. So, you should train just as hard as usual...

Should you?

Rule #1: Hold your horses!

Accept that this is not the right time for ultra-hardcore training or breaking records. If there is no air conditioning in the gym, it would simply pose too much load on your system if you started going insane when it is so hot outside (36-38 degrees). On the other hand, it can be a good time to improve mind-muscle connection, devote more attention to exercises you couldn’t “feel” before, or even try new exercises. All in all, there are a lot of things you can do in this weather, too. But please, don’t try show off in the gym now. This heat won’t last forever: the day will come again, when you can play the tough guy, if this is what you need for your ego. But not now!

Rule #2: Hydrate!

I don’t think this will cause a problem. You could drink gallons of water all day, couldn’t you? It is essential to drink a liter of water per hour while training, and you should never go below 4-5 liters per day. The first thing in the morning and the last thing before bedtime should be drinking half a liter of water each time. Plus, drink a liter one hour before workout and another half about 20 minutes before workout. Normally, this is also the time for taking your pre-workout energizers. However, please let me highlight that you should go skimpy on stimulants these days. You had better choose a product without stimulants. If, for some reason, you haven’t had the chance to drink the required amount of water during the day, you better not start working out at all. You can easily get dehydrated and your system may lose its heat balance. In this heat this can happen in less than 20 minutes! Failure to drink enough during a hot day can be dangerous enough by itself. Working out would only make things worse.

Rule #3: Boost your water!

... At least during workout. When the weather is hot, you will sweat more, and you will also lose more minerals and electrolytes through sweating. It may be a good idea to drink some hypotonic drink that contains electrolytes, too. You can choose from many products. Still it is not recommended to ingest too much sugar during workout; so we recommend that you choose a product which will primarily supply you with minerals. However, if you are doing endurance training for longer periods of time, you should choose an isotonic drink with a higher carbohydrate content (within reasonable limits, of course: it should not exceed 8 %). Products with carb contents of 6 to 8 % are recommended for this purpose.

Rule #4: Carefully with that caffeine!

As we mentioned above, caffeine and other stimulants are not recommended in such circumstances, because of their diuretic effect. We know, this sucks. You might feel like you need a kick in the butt to get you out of this sluggish mood. Still you should forget about these products, if you really care for your health. You are losing pretty much water already. No need to rev it up!

1 kg 
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4 simple rules. Frankly, it is not a big deal to observe them. The most difficult part may be holding your horses during workout. But believe me: doing so, you will gain more than what you think you lose. It will pay off in the long run.

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