With summer fast approaching and summer sports being well and truly underway, we wanted to share with our Gameday Team some tips to keep safe out in the extreme Australian summer heat. Here are our top tips:
The type of clothing you chose to wear can have a big impact on how your body regulates heat. Where possible, try to choose lightweight clothing. It might surprise you to learn that the colour of your clothes also weighs an impact. Darker colours absorb light and heat more compared to lighter colours that tend to reflect the heat, therefore when it’s hot out try to wear light colours. Lastly, make sure the material you are wearing is breathable so air can come in and your body can sweat out the heat.
As you are probably aware, our bodies way to cool itself down is to perspire and sweat. Therefore when we are active, particularly when we are active on a high-temperature day, we will perspire more. Keeping hydrated will help your body regulate its temperature. We also obviously need water to function as we are made of 50-60% water, we need to replace what we lose!
Consider Electrolytes for long training or sports session
The more dehydrated and exhausted you become, the more crucial it will be to replenish your electrolytes. Insufficient electrolytes will cause you to cramp up but you shouldn’t let your body get to that point. If you are exercising for an extended period of time, it’s a great idea to go further than hydration and add some electrolytes to your drink bottle.
Take time to adjust
Particularly as the first few hot days roll in, it’s so important to ease into the hot weather. Take it easy your first few training sessions in heat. This will help your body get used to the heat without exhausting yourself. Also, make sure you are working on your fitness prior to going out and exercising in the heat. The fitter you are, the easier it will be for you to withstand the heat.
Modify Your Warm Up
As it’s already so hot outside, you want to manage your body temperature accordingly. There is no need for an extensive warm-up that you might be familiar with from the winter season. Take it easy and focus on warming up the muscles not so much the body.
Remember to take it easy and listen to your body this summer!