In 2019, during the athletics world championships in Qatar, several marathon runners felt ill. Among them, also the Italian Sara Dossena did not finish the race. At the start of the marathon the recorded temperature was 32.7 ° C with a humidity of 73.3%. The race took place at midnight (local time) to avoid high temperatures. Despite the great preparation, many of the athletes could not handle the excessive heat combined with the physical effort of the marathon. Here is what absolutely must be avoided by those who practice outdoor sports in the summer in order not to seriously compromise their health.
Acclimatization and science
Professional athletes are used to competing in different parts of the world. Their body must therefore adapt to different climates. In the days before the races, personalized acclimatization passages are carried out. These steps involve hot water baths and a sauna after training to raise your body temperature. According to an editorial in Nature, the athlete’s immersion in tubs with water at 10 ° C can save him from heat collapse.
Here is what absolutely must be avoided by those who practice outdoor sports in the summer in order not to seriously compromise their health
What has been said so far concerns the professional sports world. At the level of amateur sport, you don’t have a medical team to monitor your condition under exertion. Furthermore, the body of amateur sportsmen is not trained to withstand excessive heat. According to a 2019 study [NV Kirby et al.], women take longer to adjust to heat than men. It is therefore important, with the arrival of summer, to have some precautions for outdoor sports. This would help avoid heat sickness and collapse.
Here are some rules to consider:
a) train in the coolest hours of the day;
b) evaluate the possibility of training indoors in an air-conditioned environment;
c) clothing must be breathable;
d) clothing must have pockets for water bottles;
e) drink plenty of water;
f) no energy or saline drinks are required;
g) eat fruit after training;
h) know your own
Exercise and sport are healthy habits. You have to practice them without endangering your health.
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