Does Heat Affect Muscle Recovery? What You Need to Know

Hello Ziddis! Summer is already setting in. How does that make you feel about working out? Summer workouts hit differently. You tend to sweat more but also get tired quicker, and the post-workout recovery feels like it is subject to market risk- very unpredictable. So let’s understand does heat help muscle recovery?

Does Heat Help Muscle Recovery?

Heat can sometimes help muscle recovery. Yup, you read it right. But this is only in the right context.

Moderate heat post-workout like a warm compress, a heating pad or a hot water bath after your workout can increase the blood flow to the muscles. This helps deliver oxygen and nutrients to various muscles and helps the muscles heal the micro tears from your intense workout. It can also relax the tight or stiff muscles, ease your post-workout soreness and improve flexibility.

But what’s the catch? We are talking about targeted and controlled heat. The summer sun is not that. It can lead to dehydration and fatigue making the muscle recovery a longer process.

Does Heat Help After a Workout?

Heat and cold are both important for muscle recovery but as we established that is about targeted heat and cold. Theoretically, heat has its benefits in the post-workout phase. Here is how controlled heat therapy can benefit post-workout:

• Relieves Delayed Onset Muscle Soreness
• Loosens muscle knots and stiffness
• Improves your range of motion
• Improves your metabolism
• Improves healing and pain relief

But, understand that overheating after an intense workout session can cause your body to go into a stressed state. In such cases, cooling down becomes more important like ice water dip and cold showers after workouts.

How Temperature Affects Muscle Healing

Here is what summer heat can do (spoiler alert- it isn’t all that helpful):

• Dehydration: High temperature paired with an intense workout can lead to extreme dehydration, loss of electrolytes, slower recovery and even cramps
• Poor sleep: Hot nights can lead to bad quality sleep which can delay your recovery, muscle repair and muscle growth.
• Inflammation: Prolonged heat stress can trigger inflammation causing longer recovery phases
• Metabolism: A rare plus point of hot months is your metabolism improves
• Sweating: More heat causes more sweating and more sweating causes more weight loss. So if you are looking to lose weight, make use of this season.

Understand that alternating hot and cold), temperature can be a powerful tool for muscle recovery. No extreme of any side of the temperature scale is helpful.

Read Also: How to Speed Muscle Recovery: Science Behind It and How to Boost It

Takeaway

Summer heat is not your enemy but you need to alter your workouts accordingly. With hindrances in the recovery phases, you need to protein up for your muscle growth with the best protein powder. Summers can cause loss of appetite too, so keep a protein bar handy for times when you don’t want a meal but need that energy.

Hydrate, rest and avoid heat exhaustion- these simple things can make your body equipped to fight the heat. So if you are training in high temperatures, support your recovery with cool-down stretches, cold showers and electrolyte drinks. Remember a smart recovery strategy is more important than your workout strategy.