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What happens to your body when you run in hot weather

2022-06-17T05:27:41.707Z


More perspiration, less oxygen, more risk of cramps... Heat upsets the machine that is the body during sporting effort. Description of an inner upheaval.


Some will agree that it is indeed much more pleasant to run in the middle of summer than in the middle of January, with a drop in your nose and the top of your ears whipped by the wind.

Only high temperatures, like cold ones, have a direct impact on the body.

Overview of this inner upheaval.

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Sweating and less oxygen

At the top of the pyramid of heat-induced changes, unsurprisingly, is perspiration.

As a reminder, the ideal body temperature – implied for the machine to work properly – is 37 degrees.

Below: problem;

above: also a problem.

When you run in hot weather, the body “sets up a cooling mechanism to restore body temperature.

He sweats to evacuate the heat, says Roland Krzentowski, sports doctor and president of Mon Stade, a Parisian medical-sports complex.

The "thermal regulation center" orders the blood to go under the skin first;

there is a decrease in liquid in the body, therefore blood, therefore oxygen.

We will risk more cramps

William Chanconie, sports coach

This lack of oxygen can in particular lead to concentration disorders.

“Running when it's hot, you can also see your heartbeat speed up and have less breath.

This promotes muscle dysfunction, including the heart, which works more since there is less blood in the body.

But everything goes well if you bring the necessary dose of liquid to the body, hence the importance of drinking, “says the sports doctor.

Who says perspiration, says sweat, and therefore says leakage of mineral salts.

If one does not compensate for the loss by drinking before, during and after jogging, several problems will arise.

“Organs and muscles will function less well.

Since water is the main transporter of minerals (sodium, potassium, magnesium, etc.) in the muscle, we will risk more cramps, and more muscle damage, ”informs William Chanconie, sports coach.

The precautions to take

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To stay hydrated, remember to drink before, during and after exercise.

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Above 30 degrees, running is not recommended.

Below, it is not prohibited but it is better to respect certain basic rules and adapt its practice.

Instead, prefer to exercise in the morning or in the evening, and if this is not possible, run in the shade.

In terms of equipment, it is better to wear light colors, loose clothing, and made of so-called "breathable" material, to evacuate perspiration.

” READ ALSO –

All the rules to follow when running in hot weather

Watch out for humidity

Do not just focus on the outside temperature, but also check the humidity level on the Internet.

“The drier and warmer the air, the easier it is for sweat to evaporate.

The more humid the air, the more difficult it is.

It is more restrictive to carry out an effort under 25 degrees with a humidity rate of 80% than under 30 degrees with dry weather”, illustrates Dr Krzentowski.

To ensure good hydration, remember to drink before, during (in small sips every 20 minutes if you undertake a long outing), and of course after the effort.

You should also know that “the recovery will be longer afterwards.

It will take longer to bring our body temperature down, says the sports coach.

The challenge, especially in these kinds of conditions, is to provide sugar and mineral salts to the body.

Take a 1.5 liter bottle of mineral water, keep half of the water inside, and pour another half of grape juice into it.

Add a pinch of salt to finish,” advises William Chanconie.

To ensure the benefits of "sports drinks", "check that they have the label" sports drink "", recommends Dr. Roland Krzentowski.

Listen and warm up

For the sports coach, it is useless to reduce the duration of his jogging, unless you feel early fatigue, or your heart races even though you do not increase the intensity of the effort.

Also, don't forget to warm up.

“Heat is a false friend.

It helps for flexibility by thinning the liquid that envelops the muscle and the joints, but the muscle fibers are not necessarily warmer”, warns William Chanconie.

Source: lefigaro

All life articles on 2022-06-17

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