Rowing and other water sports on hot days – no problem, or should you stay inside? We have some tips for you!
Much research has been done about the dangers of rowing in intense heat. In Australia, there are even regulations on how to behave in hot weather, especially for younger people. The German Rowing Association DRV also has rules and tips about rowing in intense heat. The following post is written for amateur athletes. It’s a bit different for top athletes, but you can always take the following tips to heart.
Just take a break or adjust to the weather?
Long breaks are not a good idea. Sports physicians assume that performance is lost faster than you’d typically think, especially when you take a break for a week or two. One week can be enough for a trained amateur to feel a drop in his performance. If you are a beginner or don’t practice too often, you can start from scratch after a break of 3 or 4 weeks.
Find the best time for your workout
During the day, especially in the afternoon, rowing is an absolute no-go. Many rowers are out early in the morning when it is not hot. The alternative is to row in the evening after 7 p.m. The ozone pollution is also the lowest at those times.
Clothing that soaks up sweat and water is essential for hot summer days. In addition, your clothing should be breathable. Sweatbands are a helpful accessory. And most importantly (!): Don’t go out without a hat or cap – especially if there is not a lot of hair left above the eyebrows if you know what I mean. Do you have a cap, but it’s dirty or doesn’t smell good anymore? Look at our post about cleaning tips.
Outdoor athletes need sunscreen with a high protection factor, even if they train in the mornings or evenings. Don’t underestimate the sun at this time. The evening sun, in particular, can cause nasty sunburns.
Taking a break? Find some shade
Make sure you can find a place in the shade during the breaks after the units. Perhaps below some trees? It can be helpful to bring a little beach tent to the coast.
Protect your eyes!
Reflections on the water can damage our eyes. The reflection can bundle UV rays and cause long-term damage to our eyes.
Drink plenty of water
You lose an enormous amount of water by sweating harder in the heat. Accordingly, your body needs more fluids, especially after prolonged physical activity. A good guideline is to have something to drink about every 15 minutes.
Especially with prolonged exertion, it can be helpful to dissolve magnesium- or multi-minerals in your water. Isotonic drinks can also help but have a look for sugar-free options. And keep in mind that the refreshing wheat beer in the beer garden sounds incredibly tempting after your exercise, but alcohol dehydrates you even more!
Rowing in the heat: avoid power training
If possible, try not to reach your limits. At least not on extremely hot days. Your heart is already beating up to 20 beats faster than usual.
Rowing alone? Know emergency measures
Try not to be alone on the water on extremely hot days. Even if you row in a Co1x, it is best to row in a group (or at least in pairs) and occasionally check yourself for symptoms of overheating. Overheating of the body can even cause long-term problems.
Have fun rowing in summer and enjoy the beautiful combination of pleasant weather and our favourite sport!