Outside, the sun is burning down and the temperatures are rising to more than 30 or even 35 degrees Celsius. For many sports enthusiasts, however, this is not the end of being able to do sports anymore. If you pay attention to a few things, you can train even in high temperatures.
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What happens to the body when it is hot?
When exercising, the body needs energy to supply the muscles with oxygen and nutrients. In order for the body not to overheat at high temperatures, it needs more energy to cool itself through sweating. As a result, the muscles have less energy available than usual. The body also loses a lot of fluid and electrolytes such as magnesium, sodium and potassium through sweating. If the loss is too high, the body can become dehydrated, cramps can occur more often, as well as dizziness, headaches, blurred vision and circulatory problems. Children and the elderly , as well as cardiovascular diseases , should be careful . They should speak to their doctor first.
Should I still exercise when it’s hot?
Untrained people should always get used to new movements and processes slowly so that their bodies don’t overdo it. Even trained people should not exceed their limits when it is warm, but first check how their body reacts to the temperature differences. In principle, caution is always required in summer. Prefer light training instead . As soon as it cools down again, you can go back to your limits and beyond. However, preventative exercise is a good thing, because those who are trained can adapt better to the conditions in summer and lose fewer electrolytes.
When should I stop exercising?
For symptoms such as:
- headache
- dizziness
- nausea
- Hitzegefühl
- chills
- weakness
- fatigue
- restlessness
- visual disturbances
- falling blood pressure
- fast pulse
7 tips you should pay attention to
- Drink enough
Even with simple walks, the body loses water. You should therefore make sure that you drink enough when exercising in hot weather. Prefer sparkling water or water with a sip of apple juice . The latter contains minerals that the body sweats out. A pinch of salt and lemon juice in the water will also replenish the electrolyte stores. In addition, after training, you should attach importance to a diet rich in minerals and trace elements. A good side effect: fruit and vegetables also contain a lot of water and help to compensate for deficits. - The right clothing
When choosing clothing, make sure that it is breathable and ideally wicks sweat away from the body. If you exercise outside, wear light-colored clothing, as it heats up less from the sun than dark-colored clothing. The further z. B. the t-shirt fits, the better the air can circulate underneath, whereby the sweat evaporates and cools the body. - Do not overdo
it. The training should be classified as feasible. Go as far as you can or stay a little below . Listen to your gut feeling. You will notice when the training is becoming too strenuous. Also pay attention to your breathing. Breathing too quickly or too slowly can cause circulatory problems. So try to breathe evenly. - Note the time of day
Early in the morning is the best time of day to exercise. There the ozone levels and temperature are still at their lowest. During the day the temperature rises and peaks between 12pm and 3pm . This is also when the sun’s rays are at their highest. In the evening, the temperatures cool down only slowly, so that sport is pleasant again from 8 p.m. - Sunscreen
If you exercise outside, make sure you have enough sunscreen. There are now even light sunscreens that are quickly absorbed and leave no greasy film. They are also waterproof and only have a light scent. There are numerous sunscreens that are suitable for sports in pharmacies and drugstores. - Stay in the shade
Stay in the sun, you risk sunburn and sunstroke . Instead, look for shady places for your workout. For example, plan your running route through the forest. - Knowing what to do in an emergency
If the body gets too hot, it can overheat and heat stroke, also known as heat fever or heat exhaustion, occurs. Headaches, weakness, muscle cramps, nausea, and dizziness are signs of sunstroke . So head straight into the shade, have a drink and cool off. If the symptoms do not improve, consult a doctor.Also exciting: Recognizing and treating heat stroke >>
