Time to get into your sportswear and get going. But where to, when, how, and what kind of sport? Active exercise can be quite strenuous in the heat of summer. If you follow these tips, exercise will be enjoyable even in the hot summer temperatures.
When is the best time to exercise when it is hot?
When it is particularly warm in summer, it is best to exercise early in the morning or early in the evening. The advantage: it is still cool in the morning, and the summer heat has usually subsided by the evening. Ultimately, it is also a matter of personal preference: do you prefer to exercise immediately after getting up or in the evening when you want to relieve stress?
Tip: There should be at least one to two hours between evening exercise and bedtime. The biochemical processes in the body are running at full speed after exercise, and we need to "wind down" first to find the desired rest.
1. Sports tip: Aqua gym and swimming
Gentle training, suitable for any age, without overheating in the cool water is a wonderful sports alternative. In addition to aqua gym, there is also aqua jogging, aqua aerobics, aqua fat burning, aqua cycling, aqua fitness, etc. Water sports are holistic, as many parts of the body are trained. The training effect is twice as great because every movement encounters water resistance. With the right technique, water sports are gentle on the joints, tendons, bones, and the back. It strengthens the muscles and promotes strength and endurance.
2. Sports tip: Cycling
Get in the saddle and off you go. It can be that easy. If you choose the right time of day, a bike ride with a pleasant summer breeze can be a real pleasure. Cycling is one of the low-impact sports because the body is not subjected to direct impact stress. With good bicycle suspension, the back is spared and the seat is relieved.
3. Sports tip: drink plenty when temperatures are high
Exercise in summer means drinking enough. It is not just fluids that are lost through sweat, but also important nutrients, especially electrolytes or minerals such as sodium, potassium, chloride, magnesium, and calcium.
Drinking electrolytes is an effective and uncomplicated way to stabilize our body's fluid balance. We need electrolytes for our cellular metabolism to function properly and for the water balance to be regulated. Electrolytes are not only lost through sweat; alcohol or diarrheal diseases also deplete the body of electrolytes. The first signs of an electrolyte deficiency can be headaches and dizziness.
What are electrolytes?
Minerals are called electrolytes when they are in an aqueous solution and break down into ions (electrically charged particles). An example: sodium chloride is the bond of a positive sodium ion and a negative chloride ion. The result is table salt. A positively charged particle is called a cation and a negatively charged particle is called an anion. The most important electrolytes found in body fluids include sodium, potassium, and chloride. Electrolyte supplements support us during exercise and ensure the balance of body fluids.
This is important because we consist of over 50 percent fluid. If an imbalance or deficit occurs, functional disorders can arise in the organism.
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Conclusion
You should not give up on exercise and physical activity in the summer due to high outside temperatures. If it is too hot, you should shift your sports sessions to the early morning or evening. Certain sports such as aqua gym, swimming, and cycling are well-suited for summer. In general: those who do not drink enough will fatigue quickly and react to the lack of fluids with symptoms such as headaches. The skin reacts with dryness, and the eyes can be prone to irritation. Therefore, drink regularly throughout the day. A lot of body fluid is lost through sweat. The additional intake of electrolytes can have a balancing effect. A combination with a type of sugar such as dextrose is important to support the absorption of electrolytes from the intestine.
Would you like to know which nutrients support you during exercise? Find out more here.
