MADRID, 10 Jun. (EUROPA PRESS) –
The Higher Sports Council has recalled the importance of acclimatizing and hydrating when carrying out physical exercise in the face of the intense heat wave that will affect a large part of Spain this weekend, in which maximum temperatures will exceed 40 degrees centigrade
For this reason, the CSD, through the Sports Medicine Center of the Department of Sports and Health, has developed a series of practical tips to avoid risks in the face of high temperatures and encourage the safe practice of physical exercise and sports.
First of all, it is important to bear in mind the importance of good acclimatization and correct hydration with adequate drinks during training and competition.
Progressive dehydration during exercise is common, since many athletes do not drink enough fluids to replace the loss of water and electrolytes that occurs through sweat.
This will not only produce a decrease in physical performance, but also increases the risk of injury and can put the health and even the life of the athlete at risk.
For the director of the Center for Sports Medicine, Dr. Fernando Gutiérrez, a specialist in physical activity and sports medicine, “people who play sports for a long time in a hot environment should drink liquids that, in addition to hydrating, provide mineral salts -mainly sodium- and rapidly absorbed carbohydrates”.
Likewise, it is essential to know the correct acclimatization protocols to maintain adequate body temperature levels through good sports equipment or with refreshing cold showers or baths in the sea.
Food plays a fundamental role, and the intake of fruits and vegetables rich in nutrients and that help hydration is recommended.
“Summer is an ideal time to practice sports, to stay active and to enjoy sports. But it is essential to respect some basic recommendations to protect the health of people, especially the elderly and those with cardiovascular ailments,” added Dr. Fernando Gutierrez.
DECALOGUE FOR DOING SPORTS IN THE HEAT
The best time to be physically active in a hot environment is first thing in the morning, when the temperature is lower, or late in the afternoon. It is necessary to avoid the central hours of the day, with greater solar incidence, and after eating.
If only the hottest hours are available, the athlete should opt for a swimming pool or a heated place. The individual affectation will depend on factors such as the type of activity, age, state of health and physical form.
Only people who are well acclimatized and in good physical condition can perform physical activity in very hot conditions. Despite caution, it is bad to become sedentary in summer, so in untrained subjects, low-intensity, short-duration routines are recommended to gradually get used to high temperatures.
In any case, it can become a risk in patients with cardiovascular diseases, in those who take certain drugs such as vasodilators, in those over 65 years of age, obese or overweight people, people with chronic diseases, people with acute infections, in these cases it is better to abstain until properly controlled by a medical specialist.
Cooling down before exercise in hot weather by drinking beverages improves the body’s ability to cope with heat. For this reason, it is recommended that, during training, cold drinks be ingested because they help the body to maintain adequate thermal levels.
If a practitioner feels unusually tired during training, they should stop the session, and the equipment is also very important, since light and breathable clothing should be worn to allow the evacuation of sweat and thus reduce body temperature.