The pleasant weather lures many of us outside. And it wakes our urge to move. But be careful! Overload in heat may become dangerous! With temperatures from 28°C upwards and under solar radiation, outdoor sports may lead to so-called “heat illnesses” like sun- or heatstroke, heat cramps. Furthermore, circulatory problems and dehydration might arise. Bear the following 5 points in mind when you don’t want to skip training despite the heat:
5 hints for sports in the heat
Proper fluid intake: Always pay attention to sufficient hydration, especially when working out. Besides energy supply, our fluid balance is significant for performance which decreases with a lack of fluid. Furthermore, important metabolic processes are disturbed. Therefore, drink sufficiently before and during working out. Perfect are pure water, mineral water or diluted (unsweetened) juices.
Proper clothing: Choose clothing according to its functionality. Especially in midsummer, your outfit should ensure temperature regulation of your body. Furthermore, your outfit should prevent protection from UV radiation and ozone load. Don’t forget a breathable headgear besides a light, airy shirt and comfortable trousers!
Proper nutrition: Due to sweating, there is an increased loss of electrolytes. With a complete and light nutrition containing lots of fruits and vegetables you are able to balance the loss of minerals and vital substances.
Proper timing: Avoid training sessions during lunchtime – here, heat and ozone load are strongest. Better are early morning or late evening. But, be careful and don’t train to late in the evening. Working out stimulates circulatory and falling asleep becomes hard
Proper movement: During summer, better do light sports like soft jogging, biking or swimming. Or try yoga and Pilates. These exercises combine stretching, strengthening and relaxing.