Summer brings sunshine, good vibes, and outdoor workouts. But what should you do or avoid doing when temperatures on the thermometer climb higher and higher? Exercising on vacation, for instance in a country or on an island where sunshine and high temperatures are the norm, also requires some preparation and thought. Here are a few tips on what to keep in mind so that training in the summer and heat works safely.
1. Drinking – but when and what?
Our body loses fluids in the form of sweat during physical activity and intense heat. So far, so normal. It gets difficult when we work out outdoors in high temperatures. Then we sweat even more – on one hand from the solar radiation and intense heat, and on the other hand from the workout itself. That means drink, drink, drink to offset the greater fluid loss. Especially before you go outside to exercise, not just after your workout. Drink enough fluid about 30 minutes to an hour before your planned workout session. About half a liter is a good amount. And right after working out or during a break from exercise, it's best to drink isotonic sports drinks. The problem lies in the loss of minerals, especially sodium, which the body loses during heavy sweating. Plain water cannot compensate for this. Isotonic sports drinks contain a balanced mixture of minerals and electrolytes that you can supply right back to your body during intense heat.
2. Vacation workouts in intense heat: time of day is key
Don't want to skip your workout at your sunny, warm vacation spot? You don't have to. You don't need to take a break from sports in midsummer or in very warm temperatures if you keep a few things in mind and your body generally tolerates exercise at high temperatures well. Here, it pays to get up early. Because in the early morning, temperatures and ozone levels are still moderate or, at best, within an absolutely tolerable range. In scorching heat, you shouldn't go jogging or exert yourself physically. So it is better not to train for your planned half marathon between 12 and 16 o'clock. The very early morning hours or late evening hours are much better suited for this.
3. Blazing sun or hot climate: remember sun protection!
Working out outdoors in nice weather is always wonderful, as long as the temperatures feel pleasant and ideally there is a light breeze. But make sure to wear appropriate sun protection even in such weather conditions. In direct, unshielded sunlight, possibly in a vacation destination with an already hot climate, sun protection is essential anyway. Sunscreens are available specifically formulated for athletes or outdoor enthusiasts. Sun protection should be waterproof, not too greasy, and have a high sun protection factor (SPF).
4. Workout clothes in heat: functional clothing helps
Our organism is always working to keep the body consistently at its comfort temperature. Sweating itself is a good sign, because sweat has a slight cooling effect on the skin. However, sweat on the skin also creates a magnifying glass effect for the sun shining down on it, which increases the risk of sunburn even further. Lightweight clothing or technical sportswear allows the skin to breathe and sweat to evaporate. Wear headwear and pay special attention to protecting your neck. In addition to sunscreen, a wet towel on the back of your neck can help reduce heat stress on your body.
5. Adjust intensity and listen to your body
It should go without saying, but here is the advice once again: Don't overdo your training in intense heat. Heart rate monitors help you keep an eye on your heart rate, as your pulse typically rises in heat. If you don't have a heart rate monitor, it's often advisable to stay slightly below your usual intensity level. Ramp up intensity slowly and don't stop abruptly either; instead, gradually lower the intensity at the end with a cool-down phase. If you feel dizzy or unwell, take a break or stop the workout session altogether.
6. Consider weather values: ozone levels, humidity
Pay attention to the ozone levels where you are located. These can be checked on the internet or in many weather apps. In case of critical values (from around 180 mg per cubic meter), you should avoid working out outside, as it poses a disproportionate strain on the cardiopulmonary system. If you are staying at a hotel that has a fitness area, it is better to exercise in an air-conditioned room. Excessively high humidity is also a strain on our body, as it makes sweat evaporation on the skin more difficult. This means that your body's internal cooling system no longer works properly, making exercise significantly more strenuous. Best measures here: slow down, drink plenty of fluids, or move your workout to cooled rooms if possible.
7. Fruits and vegetables replenish many vitamins and minerals
Not only isotonic drinks after sports help your body restore its fluid balance and replenish lost electrolytes and minerals such as sodium. Light, seasonal food can help offset the loss of water and minerals. Many types of fruits and vegetables have a high water content: cucumbers, tomatoes, zucchini, mushrooms, or lamb's lettuce are examples of vegetables with an extremely high water content and belong on your menu. Fruits like strawberries, melons, grapefruits, or pomelos also contain a lot of water and make great summer snacks. Avoid heavy meals and too much meat, as this tends to strain your body at very high temperatures and stimulates heat production. Summer offers an abundance of healthy, fresh food.
Conclusion: Summer workouts in the heat are possible
If you take climatic conditions into account, move your workout times to the cooler morning or evening hours, and listen to your body and its signals, exercising even in hot weather is generally no problem. Proper clothing, sun protection, and adequate, appropriate fluid intake are further key factors to keep in mind. Include enough breaks, perhaps a few more or longer ones than usual. Then nothing stands in the way of a quick workout session during summer or at your vacation spot.
