4 Tips to Beat Summer Heat

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There is no better time to train than summer. The sun is shining, the flowers have blossomed, and there are lots of DelMoSports events to look forward to. However, due to the potential of heat-related injury and sun damage, precautions must be taken. Here are four tips to help avoid injury this summer:

1. Get Acclimated to the Temperature: The most effective way to prepare for a triathlon is to train in the same conditions in which you will be racing. For those ready for to hit the DelMoSports circuit of races, this means training in hot temperatures to avoid heatstroke and other injury. Try moving your morning workout routine to the early afternoon. If you work a day job, you can replicate high temperatures by wearing extra layers of clothing or turning your air conditioning off for indoor training.

2. Listen to Your Body: Maintaining perspective on yourself, especially during strenuous physical exercise, is one of the hardest aspects of training for any athlete. We engage in strenuous activity and push ourselves to the point of exhaustion often with no regard for our own well-being. This is a reminder to you listen to your body as you train, especially in the hot and humid summer months. Be aware of the signs of heat stroke and dehydration in yourself and your training partners. Common symptoms include lightheadedness, dizziness, profuse sweating, and nausea.

3. Stay Hydrated: Seems obvious, right? Not always, as our bodies have a counterintuitive reaction to heat-preparedness. As you train and your body gets used to the heat, it will begin to regulate its temperature sooner by increasing your sweat rate. While this is just your body’s way of cooling down, it leads to quicker dehydration. So even if you have been training for months, be sure to drink plenty of fluids long before and after your exercise.

4. Wear Quality Eyewear: To triathletes at all levels, choosing the right sunglasses is vital to protecting one of the most important safety features during a race and training, your vision. While a decent pair of sunglasses will help divert winds, dust, debris, and other elements on the bike and run legs of a triathlon, on a hot and sunny day they will also enhance your visibility, reduce glare, and keep sunscreen out of your eyes. This decreases the eye’s tension and stress allowing for peak performance and increased safety.

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See other Safety Tips HERE.

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