TOIn the summer, yes, but with intelligence: training during the summer months represents a positive choice for the body and mind, but must always be accompanied by awareness and respect for its physiological limits. Check the weather before going out to train at the sea or in the mountains is essential for safety. We talked about it with the Dr. Laura MazzottaAesthetic doctor specialist in preventive hygiene and clinical nutrition in Ferrara at Poliambulatorio Aesthe Medica and Aura in Milan at the Ripamonti Medical Center.
Training in the summer safely: the bases
Prevention translates into small daily attention that make a big difference on general health: choose moisturizing and light foods, carefully select the times and places where you train, wear adequate clothing and, above all, maintain a good level of hydration.
Why monitor the weather
Monitoring the weather daily, adapting the intensity of training and learning to read your body is the best way to train in summer safely. There climatic awareness It becomes, in all respects, an integral part of a good seasonal sports routine.
A choice of care towards oneself
Training in summer is not just a matter of will: it is a choice of care towards oneself. With balance, preparation and attention, every woman can live an active season, pleasant and, above all, healthy. There are no shortcuts when it comes to well -being under the sun: the body needs to be listened to and supported. Each signal – from the simple tiredness to the appearance of cramps or turns of the head – must be interpreted as an alarm bell and not ignored. In summer, more than ever, it is fundamental privilege constancy to performance, and the quality of the movement to its intensity.
Attention to the weather: sun, humidity and heat
Training in summer requires not only physical energy but also attention to the signals that the environment sends us. It is not just the external temperature that determines the difficulty of a training: relative humidity plays a central role. The higher it is, the more evaporation of sweat from the skin is reduced, compromising the natural body cooling mechanism. When the rate of humidity exceeds 60%, the feeling of perceived heat increases and the risk of internal overheating grows exponentially.
How the body responds to high humidity
In these conditions, the heart is forced to work more to maintain proper blood circulation, increasing heart rate and perceived effort. For this reason, On particularly humid days or with high UV index, it is advisable to reduce the intensity of physical activity, To shorten the duration of training and choose fresh times or protected environments. The use of Weather app which report the heat index (Heat Index) It can be very useful to evaluate the risk before moving.
If there is wind, eye to hydration
The wind also deserves attention: if dry and warm, it can give a false feeling of refreshment, leading to an accelerated loss of liquids and increasing the risk of dehydration. Conversely, a humid wind can accentuate the perception of Afa. In addition, the reflection of sunlight on surfaces such as asphalt or sand can contribute to an increase in body temperature even if you are in the shade. In these cases, it is preferable to train on natural surfaces such as grass or beaten soil.
Attention to these signals
It is useful also observe other environmental signals: days particularly sultry, skies lactiginosis or reduced visibility They are all indicators of unfavorable weather conditions. The body, under thermal stress, loses faster the ability to self -regulate, and symptoms like dizziness, nausea, red leather or accelerated beat They must be listened to and interpreted as alarm signals.
Customize training strategies
Summer can become an opportunity to experiment with new forms of outdoor movement – such as swimming, Nordic Walking or yoga in nature – which respect the rhythms of the body and help to find energy and harmony. Physical activity, if well calibrated, not only helps to maintain weight, but contributes to improving mood, sleep quality and perception of one’s body. For women, in particular, some hormonal factors can increase the sensitivity to heat and affect thermoregulation: the menstrual cycle, menopause and the use of hormonal contraceptives must be taken into consideration in planning physical activity. It is therefore advisable to customize the strategies, possibly confronting a doctor or professional figure of health and sport.
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