Tips for exercising in the heat

Sports in summer? Why, surely!

The sun is shining from the sky and the mercury is dangerously approaching 30 degrees. Should you still train in these temperatures? We say yes! However, there are a lot of things to consider when doing sports in summer - from the amount of training you do, to sun protection, to drinking and getting the right amount of minerals. Here you will find out what you need to consider when training in the summer and get useful tips for exercising in the heat.

Finally exercise in the fresh air again! Whether it's running, playing volleyball or cycling - exercise is simply more fun outside. But when the temperatures rise, many athletes ask themselves: Can I still train in this heat? Which sports are suitable now? And at what temperature should it be better to stop exercising? We have the answers to your questions.

Sport in summer: This is how your body reacts

The good news is: the body is adaptable and gets used to heat quite quickly. After ten to fourteen days at high temperatures, your blood volume has already increased and sweat production is stronger and starts earlier. Both ensure that your body can maintain its core temperature well - your performance increases again . Until then, however, you should slow down in terms of sport.

By the way: There is no general answer to the question of at what temperatures you should no longer do sport. Every athlete reacts differently to heat. Studies confirm that small, light, younger and well-trained athletes can cope with high temperatures better. This is because their main surface area is larger relative to body volume. Tall, heavy, older and less trained people should give their bodies more time to adapt and generally take it easy when doing summer sports.

Tip one: Adapt your training to the rising temperatures

Exercising in hot weather is more strenuous than in moderate temperatures - but why is that? Quite simply: When the outside temperature rises, the skin receives more blood flow . In this way, your body ensures that your glands can secrete more sweat, which then evaporates on the skin and cools your body.

A sensible process. But if the skin has a higher blood supply, there is automatically less blood available to the muscles. Central venous pressure drops and your heart has to pump faster to supply your organs. When exercising in summer, you need a higher heart rate to achieve the same performance .

This means that your performance is lower in the heat - so adjust your training accordingly. Our tips:

• train shorter,
• less intense and
• always just enough so that you are not completely exhausted afterwards.

If you feel weak or dizzy, take a break in the shade immediately and drink something. Muscle cramps are also a warning sign that you should definitely take seriously . When you have a muscle cramp, your muscles suddenly and involuntarily tense up and the affected part of your body hurts a lot. A magnesium deficiency is often behind it. The cramps can also indicate circulatory problems or overload. Scientists have not yet been able to conclusively clarify why exactly this happens.

If you suffer from muscle cramps more than three times a week, please see a doctor. The important thing is: Don't fall into rigidity, but try to stretch the muscle gently - this will stop the contraction .

Tip two: Train early in the morning and late in the evening

Even at 25 degrees, exercise is a challenge for your body for the reasons mentioned above. From 30 degrees onwards, you should move endurance sports such as running or cycling to the (forest) shade . This is how you minimize your risk of heat stroke.

The best time for your training is

• in the morning between 7 and 9 a.m. At this time the air is still cool and fresh. This is also the time of day when ozone levels are lowest .
• evening from 6 p.m. Now the heat of the day is subsiding. Ozone levels are falling again after peaking in the afternoon.

Find out about the current ozone value - for example from the Federal Environment Agency : from 180 µg/m³ per hour it is better to avoid training outdoors. The reason? The high ozone levels can damage your lungs . Fortunately, such high values ​​are rare in Germany.

Isotonic drinks compensate for the loss of minerals when you exercise in the heat.

@PK Studio/Shutterstock.de

Tip three: Drink enough – and the right thing

If you don't drink enough fluids, you'll quickly become dehydrated by exercising in the heat. This puts you at risk of circulatory problems or even life-threatening heat stroke . When your circulation drops, you feel it very clearly: you feel nauseous, your heart races, you sweat profusely and everything turns black in front of your eyes.

That's why the following applies to exercise in summer: drink, drink, drink - it can be 2.5 to 3 liters a day. Drink before you get thirsty, because thirst is already a sign that your body is lacking fluids. Your body can absorb a maximum of between 500 and 800 milliliters per hour . Therefore, drink small amounts regularly - ideally during training. When you sweat, your body not only loses fluid, but also a lot of electrolytes. Water alone is not enough!

To avoid weakening your body, we recommend: Replace the excreted minerals with isotonic and hypotonic drinks. Isotonic drinks quickly supply your body with carbohydrates and minerals such as potassium and magnesium. Hypotonic drinks go into the blood even faster. Thanks to their special carbohydrate composition, they help your body maintain endurance performance even during longer training.**

The minerals potassium, magnesium and sodium contained in isotonic and hypotonic drinks also support the regulation of water balance. For shorter training sessions where you can forego carbohydrate intake, electrolyte tablets such as Zero Calories from Dextro Energy** in the “Lime” variety with a mineral complex of sodium, magnesium, calcium, potassium and chloride are suitable. During shorter training sessions, you can cover your energy needs very well using the glycogen stores available in the muscle. Minerals are still useful for shorter sessions to prevent cramps.

When it's hot, people can't go long without drinking without suffering a loss of performance. If you take energy concentrates in gel form , don't forget to drink additionally. They are hypertonic, so they need fluid to be absorbed. Energy gels fit in every pocket - and also provide you with quickly available carbohydrates .

Individually packaged dextrose tablets that contain magnesium , which supports muscle function, are also suitable for you when exercising in hot weather. After training, an Energy* bar, for example in the Salted Peanut or Lemon Cake variety, provides you with quickly available carbohydrates and 17 grams of protein per bar. Endurance athletes have an increased need for protein because their tissue has to regenerate after exercise. The carbohydrates help to quickly replenish the glycogen stores in the muscle and thus also with regeneration.

Tip four: Apply sunscreen and choose the right clothing

Airy functional clothing is a must if you want to do sports despite the heat. Modern plastic fibers transport sweat to the outside, where the moisture can quickly evaporate. This keeps the shirt and pants dry inside. Mesh inserts ensure even better air circulation . Some sports textiles even offer built-in UV protection. In any case, choose light colors. The reason? Dark tones absorb the sun's rays and warm your body even further.

Headgear - whether a baseball cap or bandana - is mandatory when exercising outdoors to prevent sunstroke. Sunglasses that protect your eyes are just as useful. Apply a generous amount of sunscreen to all exposed areas of your body. Sunscreen with a sun protection factor of at least 30 effectively protects you from UVA and UVB radiation. Creams with a light gel texture are particularly suitable for athletes: they allow the pores to breathe. Many products are also water and sweatproof.

Tip five: Cool down – but do it properly!

Cooling down is important during training - take water with you and pour a sip over your head every now and then . This way you can lower your heart rate quickly and effectively and then get started again all the better. Alternatively, plan your running route so that you pass public drinking fountains - for a quick and easy way to cool down. Just make sure the water isn't ice cold. This would reduce blood flow to the skin in the short term and would therefore do more harm than good to the cooling process.

A jump into the ice-cold lake after running or cycling ? As tempting as it sounds, it's not a good idea when it's hot. The drastic change in temperature puts a strain on your heart - this can cause circulatory problems. Our tip: Give your body at least 15 minutes to slowly wind down. This allows the lactic acid in the muscles to be broken down more quickly. Then take a relaxed – and lukewarm – shower. This protects your circulation.

Sport in the heat: Tips for safe and effective training

Just because the sun is shining doesn't mean you have to interrupt your training program. With the right equipment, enough isotonic drinks and a training schedule adapted to the temperatures, there is nothing wrong with doing sport even in the heat. Don’t let that stop you – try out our summer sports tips right away.

 

* contains carbohydrates

**Carbohydrate-electrolyte solutions help maintain endurance performance during prolonged endurance training

** Magnesium contributes to normal energy metabolism.

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Nichols, A. W. (2014). Heat-related illness in sports and exercise. Curr Rev Musculoskelet Med 7, 355–365. https://doi.org/10.1007/s12178-014-9240-0

Chung, N.K., & Pin, C.H. (1996). Obesity and the occurrence of heat disorders. Military medicine, 161(12), 739–742.

Maughan, R. J., & Shirreffs, S. M. (2019). Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports medicine (Auckland, NZ), 49 (Suppl 2), 115-124. https://doi.org/10.1007/s40279-019-01162-1

Mumby, S., Chung, KF, & Adcock, IM (2019). Transcriptional Effects of Ozone and Impact on Airway Inflammation. Frontiers in immunology, 10, 1610. https://doi.org/10.3389/fimmu.2019.01610

Popkin, BM, D'Anci, KE, & Rosenberg, IH (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439-458. https://doi.org/10.1111/j.1753-4887.2010.00304.x

Van Hooren, B., & Peake, J.M. (2018). Do We Need a Cool Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports medicine (Auckland, NZ), 48(7), 1575–1595. https://doi.org/10.1007/s40279-018-0916-2