Sport in the heat: the right way

Prepare your body

Many people don't want to give up exercise during the summer. But to make sure your physical exercise actually has a positive effect, there are a few points to keep in mind.

Plan a warm-up

"If I'm already warm because it's summer, then there's no need for me to warm up." You've likely heard this statement before, but, sadly, it's wrong. Air temperature has only a limited influence on your muscles. You should still plan a short warm-up before any kind of sporting activity. This prepares your body for exertion and lowers the risk of injury.

Check ozone levels

High ozone levels are often experienced on hot days – leading to what's known as summer smog. During physical exertion, this can cause symptoms like circulatory problems, watery eyes, swollen mucous membranes, headaches or respiratory problems. That doesn't mean you have to avoid outdoor exercise altogether.

To avoid the worst of the ozone pollution, it's best to train early in the morning in a shaded wood or park.

Drink enough

The most important rule: Always carry enough water with you when exercising in summer – and actually drink it! Even mild dehydration can affect concentration, performance, endurance and cognitive function, while also placing additional pressure on the cardiovascular system.

That's why you need to drink regularly to compensate for the additional loss of fluid the body experiences in summer – and not wait until you feel thirsty. Specialists in sports medicine advise athletes to drink 200 to 300ml of water every 15 minutes in summer. For longer sessions, heavy sweating or very high temperatures, electrolytes are also important: These can be replenished with sodium-rich mineral water or isotonic drinks.

Slow down

The sun is beating down, the ground is radiating intense heat and you're dragging one foot after the other as you go for your jog. Despite your slow pace, your heart is working harder than usual. That's normal: In high temperatures, your heart rate can be up to 20 beats per minute higher at the same level of exertion.

So it's perfectly reasonable to reduce both the intensity and duration of your workout on hot days.

Avoid the hottest part of the day

The most comfortable way to exercise is to avoid direct sun, peak heat and high ozone levels. In other words, don't work out in the blazing midday sun, but seek out a shady spot and exercise in the early morning or late evening when it's cooler. That way, exercising remains enjoyable – and healthy – even at the height of summer.

Running or the gym – which is better in the heat?

Not all types of exercise put the same pressure on the body in hot weather. Activities such as running or strength training can cause your body temperature to rise quickly. By contrast, endurance sports that provide natural cooling are often more comfortable: Cycling provides airflow, while swimming cools the body through the water, reducing the risk of overheating.