The American College of Sports Medicine published comprehensive recommendations for safe training during the summer season, which are applicable to athletes with various levels of preparation. The expert guidelines aim to prevent potential health complications associated with overheating and dehydration.
Key strategies include precise planning of physical activity, recommending avoiding training in the time range between 11:00 and 17:00, when solar radiation reaches maximum values. Specialists emphasize the critical importance of hydration – consuming at least 250 ml of fluids every 20 minutes of activity.
Clothing plays a significant role in thermoregulation. Experts recommend light, breathable clothes made of synthetic or natural materials that provide optimal heat exchange and comfort during physical exertion.
At temperatures above 30°C, a significant adaptation of training intensity is necessary. It is recommended to switch to moderate loads or alternatively conduct activities in indoor, air-conditioned spaces.
Dr. Sara Chang from the University of Arizona warns about the need for increased attention to bodily signals. Symptoms such as dizziness, nausea, muscle cramps, or increased heart rate are indicators of potential overheating and require immediate cessation of physical activity.
"The body communicates – it is important to listen to and respect its warnings," the expert is adamant, emphasizing that the appearance of unusual fatigue or headache should not be ignored.