Take note of what you should do this summer to practice sports
Drink fluids.
Remember to drink water it will prevent you from muscle cramps and other conditions related to excess heat. Fluids should be consumed frequently during strenuous activity. It is recommended to hydrate every half hour of training and not wait until thirst arises. One way to check if you are drinking enough water is the color of your urine. This should be light in color, if it is dark it means that you are not drinking enough water.
Symptoms caused by lack of fluids
cramps
Painful, involuntary muscle spasms that affect the muscles being exercised, usually in the arms and legs.
Exhaustion
Symptoms of exhaustion are racing heart rate, low blood pressure, possibly a slight fever, and hot, flushed, dry or sweaty skin. People with symptoms of exhaustion may appear pale, feel dizzy or nauseated.
Heatstroke
This symptom is serious and sometimes fatal, in which the body is unable to sweat and regulate its temperature. Symptoms include rapid heartbeat, abnormally high or low blood pressure, rapid breathing, confusion, fainting, or loss of consciousness.
Sun peak hours
Avoid intense training during peak temperatures during peak hours, between 11 a.m. and 3 p.m. Some people think that training in the hot sun makes them stronger. This can be true if your body is already in top condition. Otherwise, you could be at risk of exhaustion or heat stroke.
Heat
Even the youngest athletes have to stretch their muscles before exercising as a way of prevent muscle injuries. Stretching lengthens the muscle or “loosens” it, making it less prone to injury. Although warming up before training is more important as we get older, it is recommended to do it at all ages.
Eat in a balanced way
A proper nutrition It is important to maintain peak performance from your body. For endurance sports, such as soccer or track, eat lots of carbohydrates; that we will find in bread, cereals or pasta, is important because they are converted into glucose and ultimately into pure energy, which is what your body needs.
Take your time
If you’re out of shape or haven’t played sports in a long time, start little by little. Increase your training pace gradually and every week you see increasing intensity and duration.
This information is for guidance purposes only and is not intended to be a substitute for the advice of your physician or health care provider. We encourage you to discuss any questions or concerns you may have with your doctor.
Source: ictiva
In ictiva, your gym at home, You will find more than twenty rooms for physical activity, adapted to your objectives and conditions, as well as specific plans that include diets. try it free.
