Sport in the heat: That's how it works

You want to stay fit in the summer heat and not give up sports? No problem - with these tips it works in the summer with the sport!

Doing sports in the middle of summer, doing your physical exercises and getting into a sweat - is that good or should you rather forego sports activities on hot summer days?

Whether it's a football or beach volleyball tournament, jogging, swimming or a visit to the gym, risks such as circulatory problems, heat, heat stroke or sunstroke should not be underestimated when exercising in the warmth. When the heat is intense, even the slowest movements hugely strain, so the physical stress should not be taken lightly.

Training in the summer heat

In case of extreme heat, you should only train if you have recently completed a health check so that you can be sure that your cardiovascular system is in order and that you enjoy the best of your health.

Older people should rather abstain from sports at high temperatures and spend their time in the shade, so as not to endanger their health.

If you are used to warmth and have often trained at high temperatures, your body should have become accustomed to the increased physical stress in the heat. Among other things, you can tell by the fact that you used to sweat harder at lower temperatures and that the sweat is not so concentrated anymore.

If you are directly exposed to the heat on your training day because there is no wind or cooling, you should refrain from intensive training and pay close attention to your body. Rather stop listening to the sport instead of risking risks such as heart problems or circulatory weakness.

Tips for a workout in the summer

Fitness in the sun is particularly stressful for the body and exhausted is faster. The reason: the heart and circulation do extra work to protect the body from damage such as overheating. The blood is channeled into the legs, arms and upper layers of the skin, releasing heat through the skin. The overall performance of the body is thereby reduced, the muscles are less perfused and no longer sufficiently supplied with oxygen and nutrients.

So that it is not at all dangerous with you, we help and show you the best tips to complete your training session despite the high temperatures as usual.

1 Drink, Drink, Drink! The most important thing on the warm days is the supply of liquids, the choice of drinks should be limited to water at best, but also Apple spritzer or light spritzers are suitable. The warmer it is, the more you sweat and the more liquid you should take.

2 Listen to your body; if he needs a break, give him that as well. Even if you wanted to do more - if you feel close to total exhaustion, then stop training and rest. Even if you have muscle cramps, headaches, dizziness, weakness, or nausea, stop exercising immediately, go to a cool place, and drink a lot.

3 Wearing breathable sportswear made from a thin, moisture-wicking and heat-permeable fabric, it lets the sweat evaporate on the skin and supports the cooling effect during the sport.

4 Sleep at the coolest possible room temperature to start training with a cool core temperature the next day.

5 You should not underestimate the heat and seek new, personal bests. The training starts slowly and takes more breaks than usual.

6 Enjoy any kind of cooling during your sporting activity, be it a light breeze, a shady path or a few splashes of your water.

7 Often goes out with stronger sun rays out of the house to do sports. Your body is thus better used to these conditions.

8 In outdoor sports, you should also pay attention to the following: wear bright clothing, protect your head with a cap, wear sunglasses with UV protection, and cream enough with sunscreen. For sports, there are special solar products that are resistant to sweat. Keep in mind that in the heat of the day, it is best to do your activities early in the morning or in the late evening, so you avoid the extreme midday heat and sunshine.