During the dry season, some day-to-day activities need to be readapted due to low air humidity. One of them is the practice of physical exercises, especially outdoor runs, which become more difficult to accomplish.
Difficulty breathing, burning eyes and greater incidence of the sun at certain times of the day hinder those who wish to continue to move their body intensely. However, with some care, it is possible to adapt to the period and continue to practice outdoor sports.
Check out the necessary precautions to keep running in the drought:
1. Hydrate yourself
Drinking water constantly is essential to prevent dehydration and keep your body functioning well. During the dry season, water intake should be even higher, especially for high-intensity exercise practitioners. The recommendation is to bring a bottle of water to accompany the race and drink around 300ml every 20 minutes.
Another option is to use isotonic drinks, which replace electrolytes, fluids lost via sweat, and offer nutrients and minerals that give energy for the race.
2. Avoid hotter hours
People who run outdoors should avoid hours between 10 am and 4 pm, when the sun is most intense and the air humidity decreases even more. It is recommended to focus on high-intensity physical activities in the middle of the morning, that is, between 8 am and 9 am or after 5 pm.
Exercises that strengthen bones and muscles are essential to prevent disease and other health problems. In addition to improving balance, exercising at least twice a week is one of the secrets to prolonging life expectancy and aging better.Mike Harrington/Getty Images
***Picture-people-practicing-physical-exercise.jpgA study by researchers at Tohoku University in Japan shows that between 30 and 60 minutes of muscle-strengthening exercises a week is enough.Hinterhaus Productions/Getty Images
***Picture-person-practicing-physical-exercise.jpgAccording to the survey results, the risk of premature death among people who move is between 10% and 17% lower than that seen in sedentary people.Catherine Falls Commercial/Getty Images
***Picture-person-practicing-physical-exercise-7.jpgExercises that use your own body weight, such as weight training and sports, are some of the recommendations. In addition, activities such as Tai chi and yoga are also indicated to strengthen bones and muscles.Nisian Hughes/Getty Images
***Picture-person-practicing-physical-exercise-5.jpgKeeping the body active also helps to improve the results of menopause, post-op periods and can help prevent bone fractures, for example. In addition, it also helps in increasing energy, improves mood and sleep.skaman306/ Getty Images
***Picture-person-practicing-physical-exercise-3.jpgAccording to experts, people who exercise for at least half an hour a week show a reduced risk of death, heart disease and cancer. One hour per week of muscle-strengthening activities was also linked to decreased risk of diabetes.Tom Werner/Getty Images
***Picture-person-practicing-physical-exercise-4.jpgThe muscle and bone mass of the human body peaks before age 30. From that age, a natural decay begins. That is, individuals who start exercising at a young age will have increased bone and muscle strength throughout life.Thomas Barwick/Getty Images
***Picture-person-practicing-physical-exercise-8.jpgPeople who exercise after age 30 reduce the body’s natural fall, manage to preserve bone and muscle strength and live much better. Justin Paget/Getty Images
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3. Eat well
“Food totally influences performance during the race, especially before and after training”, explains nutritionist Luana Tayllon. During the dry period, it is important to avoid fatty foods such as red meat, diuretic and thermogenic teas, which increase body temperature and perspiration.
4. Use sunscreen
Sunscreens should be applied to the skin even at times when the sun is less intense, as the duration of the races leads to greater exposure to the sun, which can cause skin cancer.
5. Intersperse running and walking
If you feel very tired while running, the recommendation is not to run for too long an interval. Try to intersperse intense activity with gentler movements, such as walking, that will allow for active rest and help you catch your breath.
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