7 Tips for Training in the Brazilian Summer Heat

It’s the season of crowded beaches, refreshing ice cream, and of course, workouts under the bright blue sky. But with the characteristic heat of the season come extra challenges for those aiming to stay in shape. While the sun can be inviting, it brings along high temperatures that require caution. So, how do you balance your passion for outdoor workouts with the necessary care to tackle the intense heat? Let’s explore some strategies.

Let’s embrace the summer.

Choose the Right Time to Train

The time you choose to train makes a big difference, especially during the hottest months. The sun is most intense, and the temperature is unbearable between 10 a.m. and 4 p.m. That’s why many experts, like Dr. Luiz Fernando Martins, president of the Brazilian Society of Dermatology, advise against outdoor activities during this period.

Opt to train early in the morning when temperatures are still milder, and air quality is better, or in the late afternoon after the sun has set. These times, in addition to being cooler, also pose fewer risks associated with prolonged exposure to solar radiation.

Stay Hydrated Throughout the Day

Hydration is crucial for any type of physical activity, but it becomes even more critical during the summer. According to a study published in the Journal of Sports Science & Medicine, dehydration reduces athletic performance and increases the risk of injuries and cramps. So, don’t wait until you’re thirsty to drink water. Thirst is already a sign that your body is starting to dehydrate.

It’s recommended to consume at least 2 to 3 liters of water throughout the day for active individuals. If you’re engaging in intense or long-lasting activities, also consider consuming isotonic drinks to replenish lost electrolytes in sweat.

Invest in Lightweight and Appropriate Clothing

Appropriate clothing makes all the difference in a workout under scorching heat. Heavy and dark fabrics tend to absorb more heat, while lightweight and light-colored fabrics reflect sunlight and help keep the body cool. As fashion consultant Ana Paula Fernandes says, “Technology in sports fabrics has evolved considerably, and now we have materials that offer UV protection, moisture control, and even antimicrobial properties.”

Look for clothing that allows good ventilation and is made of materials that quickly absorb sweat. Sweat evaporation is one of the body’s main mechanisms for regulating temperature, and proper clothing aids in this process.

Prioritize Shaded or Air-Conditioned Locations

During heatwaves, it’s essential that your body isn’t exposed to extreme temperatures during exercise, as this leads to rapid overheating. Training in shaded areas, such as wooded parks or beaches with tree cover, is much more beneficial and safer. According to Dr. Carlos Alberto Oliveira, a sports medicine specialist, “Training in the shade reduces direct sun exposure and, consequently, the risk of heatstroke and other heat-related problems.”

If you opt for indoor activities, prefer air-conditioned places. Environments with air conditioning or good ventilation help maintain body temperature, ensuring that you can exercise without additional risks.

Use Sunscreen and Protective Accessories

Even if you’re training in shaded areas, indirect sun exposure can still be harmful. The use of sunscreen is essential. The Brazilian Society of Dermatology recommends using SPF 30 or higher and reapplying it every two hours or after excessive sweating.

In addition to sunscreen, consider using accessories such as caps, visors, and UV-protective sunglasses. According to ophthalmologist Dr. Renata Almeida, “UV rays don’t harm only the skin. They also cause damage to the eyes. That’s why sunglasses with UV protection are as essential as sunscreen.”

Listen to Your Body: Know When to Stop

Your body is incredibly wise and will give you signals when something is not right. If you start feeling dizzy, nauseous, palpitations, or excessive heat, these are signs of heatstroke or heat exhaustion. It’s crucial to stop immediately and seek a cool place.

“Many athletes tend to push their limits, but in extreme heat, it’s vital to listen to your body. Ignoring the early signs leads to more severe conditions like heatstroke, which can be potentially fatal,” warns Dr. Marcelo Lima, a cardiologist and sports medicine specialist.

When training in intense heat, always exercise caution, prioritize your health and safety above all.

Light and Refreshing Pre-Workout Nutrition

Before any workout, especially in higher temperatures, what you choose to consume makes a significant difference in your performance and well-being. Heavy meals will overload your digestive system, while light and refreshing options provide the necessary energy without causing discomfort.

Sports nutritionist Dr. Camila Menezes suggests, “On hot days, opt for foods rich in water, such as fruits and vegetables, to help with hydration. Additionally, they are digested more easily and provide the carbohydrates needed for an effective workout.”

Here are some ideal food options and combinations for pre-workout nutrition in the heat:

Fruit Smoothies

Combining fruits like watermelon, strawberries, and bananas provides a quick dose of energy and aids in hydration. Adding a handful of oats also provides sustained energy needed for longer workouts.

Yogurt and Fruits

Yogurt is an excellent source of protein, while fruits provide quick carbohydrates for energy.

Light Salads

Choose leafy greens, tomatoes, cucumbers, and add a handful of quinoa or grilled chicken for a dose of protein.

Cereal Bars or Granola

Although denser, they are good sources of sustained energy. However, avoid those with excessive sugar or heavy ingredients.

Coconut Water

In addition to being refreshing, it is rich in potassium and other electrolytes, aiding in hydration.

Dr. Camila also advises on the timing of consumption before exercise: “Try to consume your pre-workout meal about 30 minutes to 1 hour before the activity. This allows for proper digestion and ensures that the energy from food is available when you start exercising.”

The key is to listen to your body. If a specific diet makes you feel heavy or uncomfortable, adjust your diet until you find what works best for you, especially in extreme weather conditions.

The Brazilian summer is challenging, but with the right tips, you will ensure productive and safe workouts. Understanding the nuances of your body and the environment is essential for balanced exercise.

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Sooro Renner – Nutrition that produces results.