Rowing or water sports on hot days – should you go out on the water or should you stay in the boathouse? Rowperfect has some tips for you.
There is much research done about the dangers of rowing in intense heat. In Australia there are even regulations on how to behave in hot weather, especially for young people. The German Rowing Association DRV has also commented on this. The following article applies to amateur athletes. It’s a little bit different for top athletes, but in general 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 one normally imagines. 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 not that often on the water you can start from scratch after a break of 3 or 4 weeks.
Find the best training time
Many rowers are out early in the morning, when it is not that hot yet. The alternative to this: in the evening after 7 p.m. The ozone pollution is also the lowest at those times. During the day, especially in the afternoon, rowing is an absolute no-go.
Wear protective clothing
Exercise clothing that soaks up sweat and water is appropriate. In addition, your clothing should be breathable. Sweatbands are an useful accessory. And most importantly (!!!!!): Don’t go on the water without a hat or cap – especially if there is a little less hair above the eyebrows, a hat or cap is essential. Do you need a new one? Have a look at our shop! You have a cap, but it’s dirty or doesn’t smell really fresh anymore? Have a look at our partner website Coastal-Boats.eu – they have a few cleaning tips for you.
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, might be some personal experience here.
Taking a break? Find some shade
Your route leads through the blazing sun? Make sure that you can find a place in the shade when you’re turning or during the breaks after the units. Perhaps below the trees over there?
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. Do you need new sunglasses? Have a look at our shop! At Rowperfect, we think the UVEX Sportstyle 803 Race are the best sunglasses for rowing.
Drink plenty of water
By sweating harder in the heat, you lose an enormous amount of water. 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 also help, but look for sugar-free options. And important: the amazingly refreshing wheat beer in the beer garden after your exercise sounds incredibly tempting, but alcohol dehydrates you even more!
Rowing in the heat: avoid power training
If somehow possible, try not to go to your limits. At least not on extremely hot days. Your heart is already beating up to 20 beats faster than under normal conditions.
Get out alone? Know emergency measures
Try not to be alone on extremely hot days. Even if you are rowing in a 1x, 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 nice weather and our favourite sport!