Sport in the heat: what is possible and what is not

Exercising in hot weather is very strenuous for the body and can be risky for your health. Nevertheless, there are sports that are also suitable in hot temperatures. We’ll show you what’s possible.

You don’t have to give up sport in the summer either. However, sport in hot weather puts more strain on your circulatory system because as the outside temperature rises, so does your body temperature. Your body has to work harder to keep your body temperature at a normal 36 degrees. If you still want to exercise in extreme heat of 30 degrees Celsius or more, there are a few things you should keep in mind.

This is what you should keep in mind when exercising in hot weather

In hot weather, your body has to work harder to maintain its normal temperature. Your heart and circulatory system are more busy keeping you cool. This may mean that you are less efficient when exercising.

Sweating is a particularly important cooling mechanism because your sweat causes evaporative cooling and cools your body. If you sweat a lot, it doesn’t mean you’re not in good shape. Your body has just learned to balance your body temperature and the temperature of your surroundings.

You should consider the following points if you want to exercise in hot weather:

• Reduce the intensity: When temperatures are high, you should reduce the intensity of your exercises to avoid putting unnecessary strain on your cardiovascular system. Take a break if it becomes too strenuous.

• Adjust your training times: It is best to train in the morning or evening because it is cooler and you are not exposed to the blazing sun.

• Train in the shade: When exercising, you should avoid direct sunlight to avoid sunstroke. Find a place that is as shady as possible. You can go hiking or jogging in the forest.

• Protect yourself from the sun: If you can’t train in the shade, it’s important that you protect your head and face from the sun with a hat. You should also apply sunscreen. Waterproof sunscreen is a good option because it won’t run despite your sweat. You can read how to apply sunscreen correctly in our article. It’s best not to do any sport in the blazing sun when the temperature is high. But even if you train in the shade, sun protection is essential.

• Drink enough water: It is important that you drink enough water when exercising in hot weather. The AOK recommends drinking half a liter of lukewarm tap water before your workout. Take a water bottle with you if your workout lasts longer than 60 minutes. After exercise, you can drink sodium-rich mineral water. You should avoid cold water, as it causes sweating and puts a strain on your stomach. As a competitive athlete, you can resort to isotonic drinks.

• Wear functional clothing: Wear breathable sportswear. This wicks away your sweat and protects your body from overheating. Make sure that your clothing also protects against UV radiation and fits loosely and airily. Sweatbands are also highly recommended as they absorb excess sweat. Cotton clothing absorbs sweat and you cannot regulate your body temperature as well. Synthetic fibers release moisture well, but can harm the environment. It is therefore better to make sure that you buy sustainable sportswear that at least uses recycled plastics, for example.

• Don’t shower with ice cold water: Avoid taking a cold shower directly after exercising. The rapid change from warm to cold can lead to circulatory problems. So after exercising, wait until your body has cooled down a bit and, as a precaution, only shower with lukewarm water. More information here: Cold showers: How good it is for your health

Which sports are suitable in hot weather?

In principle, you can do any sport even in hot weather. However, you should adapt it to the high temperatures to avoid heat stroke or other health problems.

The following sports are suitable in hot weather:

• Water sports: Swimming, rowing, surfing or stand-up paddling are suitable sports in hot weather. The water is warmed by the high temperatures and is refreshing at the same time. If you spend a long time in or on the water, however, you should protect yourself from the sun’s rays. This is because they are reflected by the water’s surface and have a stronger effect.

• Endurance sports: You should approach endurance sports moderately. Very intensive training with lots of sprints or so-called HIIT (high intensity interval training) are not suitable, according to RP Online.

• Yoga and Pilates: Yoga and Pilates can also be very strenuous. You should therefore adapt the exercises to the heat. Long-held positions and slow movements are appropriate in the heat. Certain positions can even have a cooling effect on your body.

• Hiking: Hiking is also a good sport in hot weather. It is best to choose a route through the forest that is as shady as possible to protect yourself from the sun. Here you can adjust the intensity yourself by changing your running speed.

• Strength training in the gym: In gyms, you are not exposed to strong sunlight and there is usually air conditioning. You can easily adjust the intensity of the exercises to suit your needs. However, if you leave the air-conditioned studio and go out into the heat after your workout, you should pay attention to your circulation.

Risks of exercise in hot weather

Exercising in hot temperatures places a particular strain on your body. If your body gives you the following warning signals, you should pause or stop exercising in hot weather altogether:

• Headache
• dizziness
• weakness
• Circulatory problems
• nausea
• Visual problems
• Coordination difficulties
• very high pulse
• fatigue
• a hot head or fever

According to RP Online, these symptoms can indicate overheating. Specifically, exercising in hot weather puts you at risk of sunburn, sunstroke, dehydration, heat stroke or heat exhaustion. If you experience these symptoms, stop exercising and go indoors or into the shade. You should also drink plenty of fluids. Your body needs to cool down as quickly as possible. Seek medical help if the symptoms do not subside after a few hours.

The risk of pre-existing conditions

People with cardiovascular diseases should not exercise in hot weather, as they risk a heart attack, according to RP Online. People with asthma should also be careful, as high levels of sunlight also increase the gas ozone, which can put a strain on the lungs. Read more here: Summer smog: What is behind it

Older people are no longer able to regulate their body temperature as well, which is why they should not exercise in high temperatures. Pregnant women should also refrain from exercising in hot weather. You can find more information on this in this article: