Summer is the perfect time for a wide variety of outdoor sports, and many recreational athletes find it easier to exercise when the sun is shining outside. How to exercise properly on hot days and what you should avoid.
Exercise and regular physical activity strengthen the cardiovascular system and have a positive effect on metabolism as well as the immune and endocrine systems. When you exercise properly, you stimulate your entire musculoskeletal system and strengthen your muscles, bones, joints, tendons, and ligaments. So far, so good. But especially in the summer, when we spend a lot of time exercising outdoors, there are a few dos and don’ts that recreational athletes should keep in mind.
Make the most of the early morning hours
“On hot days, and especially when it hasn’t rained for a while, you should move your workout to the morning or exercise in the evening,” says Christian Schmied, a sports medicine specialist and chief physician at the Department of Cardiology. The reason: When traffic is heavy, ozone and particulate matter levels are higher during the day than they are early in the morning or in the evening.
Choosing the right location
If you want to exercise during the day, you should avoid direct sunlight and exercise in the woods, for example, or at least near bodies of water, where temperatures are a bit lower. Sun protection is definitely a must. You should apply sunscreen generously and let it absorb for a few minutes before you go for a jog or a bike ride. However, Schmied recommends avoiding outdoor exercise between 11 a.m. and 4 p.m. on hot days whenever possible.
Keep an eye on the temperature
For some people, 27 degrees is already too hot for exercise, while others still feel perfectly comfortable at 30 degrees. The perception of heat varies greatly from person to person and is also related to the body’s sweat production. People who sweat quickly and profusely tolerate the heat better. However, when temperatures reach 30 degrees or higher, you should definitely exercise caution and either shorten your workout or reduce the intensity.
When exercising in direct sunlight, there is a risk of getting heatstroke. If you experience headaches, dizziness, or nausea, you should stop exercising immediately, find some shade, and drink some water.
The Right Clothing
Lightweight and breathable performance clothing ensures that sweat is quickly wicked away. This has a cooling effect and thus helps the body regulate its own temperature.
Choosing the right sport
In general, you can participate in any sport, even on hot days. “But those in which the body can regulate heat more effectively are clearly better suited,” says Schmied. These include classics such as jogging, cycling, and swimming, as well as all water sports in general.
Drink regularly
On hot days, we sweat more quickly when exercising, and our bodies generally lose more fluids and minerals. “But drinking two liters of water right before a workout is counterproductive, because the body can’t absorb that much water all at once,” says Schmied. “Spread out over the course of the day, about 2–3 liters of non-alcoholic beverages is ideal on a hot summer day.” “However, the body can absorb a maximum of 500 ml per hour through the intestines.”
Speaking of sweating: Pay attention to the humidity when you exercise. When it’s hot and very humid, sweat on the skin evaporates more slowly, and the body can no longer regulate its temperature effectively. If in doubt, you should move your workout indoors or postpone it until the next day.
The key: Balanced training
If you want to take advantage of the nice weather and the summer months to finally get active, you should start slowly and focus on a balanced workout routine. “That may sound obvious, but it’s essential for promoting health and preventing sports injuries,” Schmied emphasizes. “Both beginners and people who exercise regularly can use the physical activity pyramid as a guide.”
