You enter Thailand prepared to pound down your workout program only to realize that your initial run makes you wet, lightheaded, and a loser. It is not your willpower but the physics of the air that makes you so.
At 90 percent humidity, the main cooling mechanism of the body, evaporation of sweat, is unable to work. Your heart rate goes up to superstar, and your cardiovascular system is on overtime just to ensure you do not overheat. While joining a gym in Koh Phangan, you must talk to the experts there about humidity and your overall intake of water.
Your Average Heart Rate Will Be Higher in Thailand
Desperate to cool down, your body supplies a greater amount of blood to the surface and pushes your heart to a rate that cannot be maintained. You are not lifting up against the weights or the road–you are lifting up against the atmosphere.
Understand the Science of Sweating
It is important to know this change. Perceived exertion and heart rate, rather than the pace or weight back home, should be used to control your workout intensity. It is a straight road to heat exhaustion as a result of trying to keep up with the output in this climate, through nausea, headache, and intense fatigue.
Your Survival Strategy During High Humidity
Forget your old routine. These local hacks will ensure a safe and effective training.
a. Start 20-min Acclimation Rule
During the first two weeks, do not exercise hard outdoors for more than 20 minutes. Slowly add 5 -10 minutes during every session. It takes time to replenish plasma in the body and make the sweat efficient–a physiological process which is impossible to hurry up.
b. Importance of Hydration
You are losing important sodium, potassium, and magnesium. Replace sweet foreign sports beverages with those made locally, such as Neo-Lyte, which is designed to meet the requirements of tropical environments. Nature’s perfect option? Fresh coconut water- rich in potassium and little sugar.
c. Benefits of Quality Time and Gear
Dress to Impress
Light, breathable, moisture-wicking technical clothing should be worn. Cotton should be avoided at any rate–it catches the sweat and is a weighty, stuffy blanketing.
Find Shelter and Fresh Air
Choose a path where there are trees or exercise in an open and well-ventilated gym. Any airflow is your ally. Once you gathered enough information about the country, you can easily find a suitable Training Camp in Koh Phangan, where you can start working out in a controlled environment and get much help from the experts.
How to Calculate Hydration in Thailand?
A simple rule won’t cut it. Train in average heat of 32 °C (90degF):
- Baseline Daily Intake: weight in kg x 40ml. (e.g., a weight of 70kg = 2.8L).
- Add for Exercise: 500ml will be added per 30 minutes of moderate exercise.
- And the Humidity Surcharge: Thereafter, when humidity is greater than 80%, add 250ml to your total.
Such as it is, accept that you will move more slowly and take more rest. It is no longer a personal best time that you won, but safe, regular training without burning out. Be mindful of your body, respect the environment, and employ these tricks. The moisture is an unalterable power–but with cunning tactics, it need not become your enemy.
