heat training

Training in the Heat

The dog days of summer are fast approaching and despite extreme temperatures, you can’t just put your workout on hold. Proper soccer conditioning relies heavily on running exercises – everything from five-mile runs to participating in outdoor sprints and interval workouts is important. At the same time, adjusting to summer heat can be hard for your body, so it’s important to train properly and avoid heat exhaustion. Here are a couple tips for training in hot temperatures.

Acclimate to the heat

If you’re already in good shape it’s easier to acclimate to the heat, but it’s also smart to ease into your routine by running a shorter route at a slower pace for the first two weeks. Signs of heat sickness and exhaustion include:

  • Fatigue
  • Lightheadedness
  • Lack of sweat
  • Nausea
  • Cramps
  • Rapid pulse
  • Dizziness

Run in the morning or at night

Avoid training during the hottest part of the day – generally 10 a.m. to 3 p.m. The early morning or late evening is the best time to avoid extreme temperatures so you can enjoy a more comfortable workout.

Sweat is good

The body naturally cools itself by sweating. Instead of wearing cotton shirts that trap sweat against the skin, invest in moisture-wicking materials that help sweat evaporate from your skin to naturally cool the body. In order to produce sweat, you need to consume water and stay hydrated. Try to drink a glass or two of water before training to boost your hydration level.

Avoid high humidity

Check the forecast before heading outside to train and avoid days with high humidity. When the air is already saturated with fluid it’s harder for sweat to evaporate off your body. If you can’t sweat, your body temperature will increase rapidly and you’ll risk your health; it’s best to take your workout inside on days with high humidity.

Semper Soccer wants you to improve your game this summer, but it’s important that you train safe. Use these tips to get the most out of your summer workouts and avoid heat exhaustion.