{"id":2442,"date":"2025-05-15T16:55:51","date_gmt":"2025-05-15T14:55:51","guid":{"rendered":"https:\/\/energy.golazo.com\/sportslab\/?p=2442"},"modified":"2025-05-15T18:26:02","modified_gmt":"2025-05-15T16:26:02","slug":"training-in-the-heat-how-to-stay-safe-and-fresh","status":"publish","type":"post","link":"https:\/\/energy.golazo.com\/sportslab\/en\/training-in-the-heat-how-to-stay-safe-and-fresh\/","title":{"rendered":"Training in the heat: how to stay safe and fresh"},"content":{"rendered":"<section id=\"header_blok\" data-aos=\"fade-right\">\n\t<div class=\"image\">\n\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/05\/2025-Dwars-door-Brugge272-scaled.jpg\" alt=\"Golazo - Afbeelding\">\n\t<\/div>\n\t<div class=\"content\">\n\t\t<div class=\"inner\" data-aos=\"fade-up\">\n\t\t\t<h1>Training in the heat: how to stay safe and fresh<\/h1>\n\t\t<\/div>\n\t<\/div>\n\t<div class=\"arrow-down next-section\" data-aos=\"fade-right\"><\/div>\n<\/section>\n\n\n\t<section id=\"content_blok\" class=\"graphic\">\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<p>Sunny days invite us to head outside and get moving. But when the temperature rises, your body needs extra care. Your heart has to work harder to cool you down, which can cause your heart rate to increase by 10 beats per minute or more, even in moderately warm conditions (from 15 to 20\u00b0C). Without the right preparation, you risk dehydration or overheating. With these tips, you can train safely and comfortably, even on the hottest days.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n<!-- ******************** -->\n<!-- LEFT ALIGNMENT -->\n<!-- ******************** -->\n\n\t\t\t<section id=\"bg_text_image\" class=\"nobg img-left\" data-aos=\"fade-up\">\n\t\t\t<div class=\"wrap\">\n\t\t\t<div class=\"image\" data-aos=\"fade-right\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/05\/2021-Antwerp-Night-Marathon-275-scaled.jpg\" alt=\"Golazo - Afbeelding\">\n\t\t\t<\/div>\n\t\t\t<div class=\"content\" data-aos=\"fade-left\">\n\t\t\t\t<div class=\"inner\">\n\t\t\t\t\t<h3><strong>1. Adjust your training<\/strong><\/h3>\n<p>High temperatures? Lower the intensity and shorten the duration of your workouts. Or choose lower-impact activities like swimming or walking. Give your body time to adapt to the heat and don\u2019t push beyond your limits.<\/p>\n<h3><strong>2. Train at the right time<\/strong><\/h3>\n<p>Plan your workouts early in the morning or later in the evening, when the sun is less intense and temperatures are cooler. Avoid training during the hottest hours between 12:00 and 16:00 \u2014 heat peaks usually occur in late afternoon, and it can stay warm well into the evening. Training during the day anyway? Stick to shaded routes in forests or parks to avoid direct sun exposure.<\/p>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/section>\n\n\n<!-- ******************** -->\n<!-- RIGHT ALIGNMENT -->\n<!-- ******************** -->\n\n\n\n\n<!-- ******************** -->\n<!-- LEFT ALIGNMENT -->\n<!-- ******************** -->\n\n<!-- ******************** -->\n<!-- RIGHT ALIGNMENT -->\n<!-- ******************** -->\n\n\n\t\t\t<section id=\"bg_text_image\" class=\"nobg img-right\" data-aos=\"fade-up\">\n\t\t\t<div class=\"wrap\">\n\t\t\t<div class=\"image\" data-aos=\"fade-left\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/05\/Antwerp-10-Miles91-scaled-e1747326354953.jpg\" alt=\"Golazo - Afbeelding\">\n\t\t\t<\/div>\n\t\t\t<div class=\"content\" data-aos=\"fade-right\">\n\t\t\t\t<div class=\"inner\">\n\t\t\t\t\t<h3><strong>3. Stay hydrated<\/strong><\/h3>\n<p>Water is essential for your body. It helps remove waste and keeps both muscles and brain functioning properly. During just one hour of exercise, you can lose 1 to 2 litres of fluid, even if you don\u2019t feel like you\u2019re sweating much. Replenish what you lose by drinking water and\/or isotonic sports drinks. This helps maintain energy levels, focus, and performance, and reduces your risk of cramps and joint discomfort.<\/p>\n<p><strong>Hydration tips for hot workouts:<\/strong><\/p>\n<ul>\n<li><strong>Before:<\/strong> Start your session well hydrated. Drink water, an isotonic drink, or an oral rehydration solution (ORS) to restore your fluid and electrolyte balance.<\/li>\n<li><strong>During:<\/strong> Sip small amounts every 15 minutes, aim for around 120 to 250 ml each time (about a glass). Training longer than an hour? Switch to an isotonic sports drink with electrolytes to restore both fluids and energy. Feeling thirsty? That\u2019s a sign you are dehydrated.<\/li>\n<li><strong>After:<\/strong> Replenish what you\u2019ve lost. As a rule of thumb: drink about 1.5 times the weight you lost during your session. Your body doesn\u2019t absorb all fluids at once, this formula helps ensure complete rehydration.<\/li>\n<\/ul>\n<p><strong>Not sure if you\u2019re drinking enough?<\/strong><\/p>\n<ul>\n<li>Weigh yourself before and after your session, ideally dry and without clothes, for the most accurate result.<\/li>\n<li>Check your urine colour: a light yellow is a good sign.<\/li>\n<\/ul>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/section>\n\n\n\n\n<!-- ******************** -->\n<!-- LEFT ALIGNMENT -->\n<!-- ******************** -->\n\n\t\t\t<section id=\"bg_text_image\" class=\"nobg img-left\" data-aos=\"fade-up\">\n\t\t\t<div class=\"wrap\">\n\t\t\t<div class=\"image\" data-aos=\"fade-right\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/05\/Antwerp-10-Miles661-scaled.jpg\" alt=\"Golazo - Afbeelding\">\n\t\t\t<\/div>\n\t\t\t<div class=\"content\" data-aos=\"fade-left\">\n\t\t\t\t<div class=\"inner\">\n\t\t\t\t\t<h3><strong>4. Wear the right gear<\/strong><\/h3>\n<p>Try to wear light, breathable, loose-fitting clothes in bright colours. Technical fabrics like polyester wick away sweat and help keep your body cool. A lightweight cap protects your head from the sun, and sunglasses can shield your eyes from glare and harsh light.<\/p>\n<h3><strong>\u00a05. Don\u2019t forget sun protection<\/strong><\/h3>\n<p>Apply a water-resistant sunscreen with at least SPF 30, and don\u2019t forget the easy-to-miss spots like your ears, neck, and the back of your legs. Reapply if you&#8217;re training outdoors for an extended period.<\/p>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/section>\n\n\n<!-- ******************** -->\n<!-- RIGHT ALIGNMENT -->\n<!-- ******************** -->\n\n\n\n\n<!-- ******************** -->\n<!-- LEFT ALIGNMENT -->\n<!-- ******************** -->\n\n<!-- ******************** -->\n<!-- RIGHT ALIGNMENT -->\n<!-- ******************** -->\n\n\n\t\t\t<section id=\"bg_text_image\" class=\"nobg img-right\" data-aos=\"fade-up\">\n\t\t\t<div class=\"wrap\">\n\t\t\t<div class=\"image\" data-aos=\"fade-left\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/05\/2024-Brussels-Marathon-131-scaled.jpg\" alt=\"Golazo - Afbeelding\">\n\t\t\t<\/div>\n\t\t\t<div class=\"content\" data-aos=\"fade-right\">\n\t\t\t\t<div class=\"inner\">\n\t\t\t\t\t<h3><strong>6. Help your body cool down<\/strong><\/h3>\n<p>If possible, choose cooler training environments like forests or shaded areas. Elite athletes also use strategies to manage core temperature (normally around 37\u00b0C), such as drinking cold fluids or even an ice slush before or during workouts. These methods help lower internal temperature and maintain performance for longer.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>7. Listen to your body<\/strong><\/h3>\n<p>Be alert for signs of overheating: dizziness, nausea, headache, or muscle cramps. Not feeling right? Stop immediately, find a cool spot, and rehydrate. There&#8217;s no shame in adjusting or even skipping a workout when conditions get extreme.<\/p>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/section>\n\n\n\n\n<!-- ******************** -->\n<!-- LEFT ALIGNMENT -->\n<!-- ******************** -->\n\n\t\t\t<section id=\"bg_text_image\" class=\"nobg img-left\" data-aos=\"fade-up\">\n\t\t\t<div class=\"wrap\">\n\t\t\t<div class=\"image\" data-aos=\"fade-right\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/05\/2025-Knokke-10K-20-scaled-e1747302479356.jpg\" alt=\"Golazo - Afbeelding\">\n\t\t\t<\/div>\n\t\t\t<div class=\"content\" data-aos=\"fade-left\">\n\t\t\t\t<div class=\"inner\">\n\t\t\t\t\t<h3><strong>8. Boost your fitness \u2014 with heat<\/strong><\/h3>\n<p>Training in the heat can be a challenge, but elite athletes often use it to their advantage. Heat training helps your body adapt: blood volume increases, blood circulation improves, and you regulate temperature more efficiently. These adaptations can not only help you train in the heat, but also improve overall endurance.<\/p>\n<p>Thinking about heat training yourself? Talk to a coach or expert first. Done safely, it can become a powerful tool to build resilience and fitness.<\/p>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/section>\n\n\n<!-- ******************** -->\n<!-- RIGHT ALIGNMENT -->\n<!-- ******************** -->\n\n\n\n\n\t<section id=\"content_blok\" class=\"graphic\">\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t<h3><strong>What if race day is hot?<\/strong><\/h3>\n<p>Unlike training, you can\u2019t control the temperature on race day. That\u2019s why preparation is key. If the heat spikes unexpectedly, adjust your strategy.<\/p>\n<p>Start slower than usual and keep an eye on your heart rate. Listen to your body and make adjustments as needed. Cool yourself down when you can, pour water over your head and neck at aid stations, and drink regularly to stay hydrated.<\/p>\n<p>Feeling overheated? Don\u2019t hesitate to dial it back. A safe finish is always worth more than pushing through in risky conditions.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Be prepared, but stay flexible<\/strong><\/h3>\n<p>Yes, you can train safely in the heat, as long as you adjust your approach. Smart planning, proper hydration, and body awareness go a long way in reducing risks and increasing comfort. But even with the best preparation, heat remains unpredictable.<\/p>\n<p>Your health always comes first. Don\u2019t let performance goals override common sense. 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How do you make sure you stay warm and perform at your best?<\/p>\n<div><a class=\"button\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/running-in-the-cold-what-to-eat\/\">See More <b>\u203a<\/b><\/a><\/div><a class=\"fullLink\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/running-in-the-cold-what-to-eat\/\"><\/a><\/div><\/div><\/div><\/div>\t<\/div>\n<\/section>\n\n\n\t<section id=\"content_blok\" >\n\t<div class=\"container\">\n\t\t<div class=\"content\">\n\t\t\t\t\t<\/div>\n\t<\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"","protected":false},"author":18,"featured_media":2410,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-2442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inspiration"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Training in the heat: how to stay safe and fresh - Golazo Energy<\/title>\n<meta name=\"description\" content=\"Sunny days invite us to head outside and get moving. 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