Sport in the heat

The asphalt is shimmering, you’re sweating just thinking about it – and yet some people seem to be jogging effortlessly through the park. Sport in the heat? Sounds like circulatory stress, heatstroke and a big “don’t do it” at first. But you don’t have to miss out on sports even in summer – provided you listen to your body, adapt your training to the temperature and treat yourself to a little wellness break after your workout.

The rule is: stay active, yes – but please be smart about it. So don’t go full throttle through the midday heat, but with good timing through the golden morning or evening air. We’ll show you how you can turn the park or garden into a gym with free sunshine with a little consideration for your inner air conditioner. Because if you understand how heat affects the body, you can enjoy your outdoor activities better and even benefit from them. Let’s sweat smart!

Refresh & Relax – how your body recovers after sport in the heat

Straight into the cold shower after training? Better not. Your body now needs a gentle transition from active mode to the recovery phase. Lukewarm water helps to regulate your body temperature – without stressing your circulation. The same applies to drinking: cool water yes, but ice-cold drinks should be enjoyed with caution – they may seem refreshing at first, but they will upset your system. Better: cool, mineral-rich drinks and light snacks that provide vitamins and electrolytes.

Incidentally, bubble spas for the feet are the secret stars after sport – especially in summer. Heat dilates the blood vessels, blood circulation slows down – and fluid collects more quickly in the lower extremities. The result: swollen feet, tired calves and a tight feeling in your legs – even if you haven’t exercised at all. Our tip: the FS 300 foot spa from medisana with bubble and vibration massage provides new energy and pampers your tired feet intensively. And if you want to turn your cool-down break into a beauty session on the side? The foldable FS 886 foot spa comes with two massage rollers for reflex zone massage and three interchangeable pedicure attachments – for beautiful summer feet with relaxation guaranteed.

Summertime = outdoor time – but what actually happens to your body when you exercise in summer?

Your body works at full speed, especially during sport in summer. To compensate for the increased exertion and the outside temperature, the blood vessels in your skin dilate and your pulse rate rises. The fact that sweating is part of sport – and not just in the heat – is not a bug, but a feature – it all serves one purpose: to keep your body temperature constant at around 37 degrees. But this is precisely where the challenge lies. The warmer it is outside, the more difficult it is for the body to thermoregulate – especially in high humidity, direct sunlight or a lack of hydration. Here are a few physiological facts you should know:

• Increased energy and fluid requirements: Sweating causes the body to lose up to two liters of water per hour – including minerals such as sodium, potassium and magnesium.
• Circulation at the limit: the heart has to work harder to cool the body. The heart rate increases by up to 20 beats per minute – even when the load remains the same.
• Blood becomes more viscous: a lack of fluids makes the blood “thicker” – the heart has to pump harder to supply all the organs.
• Heat-related symptoms: Dizziness, concentration problems, muscle cramps or fluctuations in blood pressure are the first warning signs of an overheated body.
• Temperature regulation becomes more difficult: from around 60% humidity, the body’s own cooling through evaporation (sweat) works much less effectively.

Sounds dramatic? Not necessarily: your body can do summer. You just have to provide it with the right conditions. With enough fluids, short breaks in the shade and a sense of your limits, sport in the heat doesn’t become a burden, but an invigorating challenge. And the good feeling afterwards? That’s included.

The golden rules for outdoor sports in the heat

Exercise in the summer heat is a real highlight – if you follow a few simple rules. We’ll show you what’s important and how you can stay in balance with the right amount of exercise, even in high temperatures.

• Timing is everything: if you start early or late, you protect your circulation and skin. UV radiation and temperatures are significantly lower in the morning and later in the evening – as are ozone levels. This is because when the sun meets exhaust fumes, ozone levels rise during the day – and this can lead to coughing, respiratory irritation or headaches.
• Light & airy: Light, breathable clothing protects you from overheating. Sunglasses, a baseball cap or a scarf on your head – and of course sun cream – are simply part of the basic summer kit.
• Hydration first: Especially in the heat, your body loses more fluid and minerals than you think. So drink a large glass of water before your workout, take small sips on the go – and treat yourself to an isotonic drink or diluted juice afterwards.
• Less is more: summer is not the time for personal best times. Focus on movement rather than performance. The body needs time to get used to high temperatures. It is therefore better to increase your training gradually rather than overdoing it.

By the way: exercising and jogging in the heat can do more than just burn calories: It lifts your mood, provides you with vitamin D and incidentally makes you glow. The famous summer glow? Not just from the light – but also from happiness hormones, good blood circulation and small detox effects from sweating. So if you exercise wisely, you’ll not only get fresh energy, but also the best beauty boost straight from the inside.

Gentle instead of sweat-inducing – why low-intensity sport is so good in the heat

Especially if you don’t usually run marathons and extended jogging in the heat is not your favorite, it’s worth taking a look at gentle sports and outdoor activities in high temperatures – your body stays active without overheating. Your circulation will thank you, as will your joints. How about:

• Pilates in the shade – strengthens your core and is easy on the joints
• Cycling – refreshing breeze included
• Badminton or beach ball – relaxed, fun and non-competitive
• Light theraband training – minimum effort, maximum effect
• Tai chi or qi gong – perfect for slow, conscious movement and deep breathing

And, of course, the classic cool-down: water sports! Stand-up paddling, canoeing or swimming – the main thing is that you are in or on the water. The exercise remains moderate, the freshness factor is unbeatable – and honestly, what’s better than a little lap on the lake?

Summer, sun, sport in the heat – your pace, your energy

Whether you do a few laps in the morning, stretch in the shade or clear your head on a walk through the neighborhood – exercise in the heat can be easy and should suit you and your fitness level. With a little body awareness, smart preparation and a dose of self-care, you can make summer your most active (and relaxed) season. Keep moving – and don’t forget to simply enjoy the sun in between.