Sport in the heat: What is particularly important now - and what many forget
Created: 08/03/2022 11:28 am
By: Juliane Gutmann
Exercise is always good, in summer as well as in winter.
However, if you train in the heat, you should follow a few rules so that your circulatory system plays along.
When the thermometer hits 30 degrees, many people want nothing more than a quiet spot by the lake.
For many, sport is out of the question - sweat runs down without movement.
But they do exist: the athletes who want to work out even in the heat.
Depending on how fit you are, the hot climate is not a problem
.
However, the circulation can sometimes suffer from unusually high temperatures, which is why athletes should know a number of rules of conduct.
Sometimes a summer rain cools you down, but sport in summer is usually a sweaty affair.
© Sebastian Wells/dpa
Sport in midsummer: what mistakes you shouldn't make
A few tips are obvious: It makes sense to schedule training in the early morning or late evening in midsummer.
The temperatures are usually still moderate at this time.
Don't forget to drink enough water when it's hot.
The formula "kilograms of body weight x 35 milliliters of liquid" provides information about how much you should drink per day if you move relatively little.
During physical exertion, the need for liquid increases.
What every hiker, jogger or other outdoor athlete should not neglect: sun protection.
In addition to a hat, it is best to use sunscreen with a high sun protection factor.
This is particularly important because the sun really bangs down from the sky, especially around midday, can burn the skin and thus increase the risk of skin cancer.
Summer skin care survey
Post-exercise stretching: Why a post-exercise warm-up is so important
Do you neglect cool-down exercises after training?
This should not happen, especially in midsummer.
Because especially then, in addition to the warm-up, a "waste heat unit" is important.
For example, a few stretching exercises help the body immensely to cool down.
A walk has the same effect, as reported by the Business Insider portal.
This is particularly important because the heart pumps the oxygen-poor blood back to the heart and lungs during the cool-down period after exercise
.
Taking a day off from sport the next day also helps to allow the circulation to regenerate.
Caution is advised if you experience dizziness, weakness, nausea or headaches: In this case, you should stop training immediately because this is how your body signals:
I need a break, it's not doing me any good.
(jg)
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