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Summer has finally arrived, but it also means that Europe is currently experiencing one heatwave after another. Even in Austria, temperatures above 30°C are no longer uncommon. But what does this mean for your training? We'll explain how to keep a cool head while training on hot days.
What happens to your body when exercising in high temperatures?
You've probably noticed that not only sports but also everyday activities feel significantly more exhausting in hot weather. But why is that? At high temperatures, your body is constantly working to cool itself down. This process takes place through your skin, especially via your sweat glands. As a result, your skin receives more blood flow than usual. This means your body already has an increased basal metabolic rate. In addition, some of the blood your muscles would normally use during exercise is redirected to your skin. Your heart therefore has to work harder to keep your body supplied with oxygen and nutrients. On hot days, your heart rate is naturally higher, meaning you have to work harder to achieve the same performance.
What to consider when exercising on hot days
In general, there's nothing wrong with exercising in hot weather. However, you should adapt your training accordingly. You'll find plenty of recommendations online about the temperatures or humidity levels at which you should stop exercising. These are only rough guidelines and don't necessarily reflect the individual physical condition of each athlete. Instead, listen to your body. Don't hesitate to skip a workout if you don't feel well—even if it doesn't seem "that hot" yet.
To make training in the heat as comfortable as possible, we've put together a few tips for you.
Adjust your training schedule
Take advantage of the early morning hours for your workouts and avoid the intense midday heat. Alternatively, you can train later in the evening. However, early in the morning the harmful ozone levels in the air are generally lower than in the evening, giving you an additional benefit.
Stay well hydrated
Since you sweat more in high temperatures, you also need to drink more. It's important to consume enough fluids before your workout, not just during or afterwards. Spread your fluid intake over several short breaks and drink frequent small sips instead of large amounts at once. Also avoid drinks that are too cold. In addition, you should replenish your electrolytes. During summer, you lose electrolytes through sweating even without exercising, so it's advisable to increase your electrolyte intake in general.
Important: Avoid alcohol and caffeine on hot days. Alcohol dehydrates your body, while caffeine has a diuretic effect, causing you to lose even more fluids.
Protect yourself from the sun
During summer workouts, it's not just the heat you need to watch out for, but also harmful UV radiation. This means applying sunscreen generously. Ideally, apply it 20 minutes before your workout to give it enough time to absorb into your skin. Since sweat gradually washes sunscreen away during exercise, remember to reapply during longer training sessions.
Your eyes also need protection from the sun. That's why sports sunglasses with proper UV-400 protection are essential.
You should also adapt your training clothing to the weather. In hot conditions, synthetic fabrics are generally a better choice than pure cotton, which quickly becomes soaked with sweat. On bright sunny days, it's also advisable to protect your head with a cap. Wearing the cap backwards offers the added benefit of protecting the sensitive back of your neck from direct sunlight.
Warm up even in hot weather
Even if your body already feels warm before you start exercising, you should never skip a short warm-up session. Pay particular attention to your joints to help reduce the risk of injury. Likewise, don't skip your cool-down after your workout. Allow your body to gradually recover from the exertion. You should also avoid jumping straight into a cold shower immediately after exercising. The sudden change in temperature can put excessive strain on your cardiovascular system and may even cause it to collapse. Instead, wait around 15 minutes. You can use this time for a stretching session. Muscles are more prone to cramping in hot weather, making post-workout stretching even more important.
Adjust your training
In extreme conditions, you won't be able to perform at your absolute best. That's why it's important to adapt your training accordingly. Reduce the duration of your workout, slow down your pace, and take more breaks than you normally would. All of these measures help you train safely and stay healthy. Whenever possible, move your workout to the shade or indoors. Alternatively, consider switching to a different sport. Water sports such as swimming or surfing are particularly suitable on hot days. Cycling with a headwind can also feel cooler than going for a run. Yoga, Pilates, or a gym session are excellent alternatives as well. Even when training indoors, avoid overdoing it. Your recovery time is naturally longer when temperatures are high.
Warning signs when exercising in the heat
Even if you follow all the recommendations for exercising in hot weather, your body is still under considerable stress. That's why it's even more important than usual to pay attention to your body's warning signals. Headaches, nausea, dizziness, and muscle cramps are clear signs that your body is overworked and urgently needs a break and a chance to cool down. Ignoring these symptoms can lead to heat exhaustion, heat stroke, sunstroke, or circulatory problems.
Important: Heavy sweating causes your body to lose more electrolytes in hot weather, making muscle cramps more likely. However, if you experience muscle cramps more than three times a week, you should consult a doctor.
We hope these tips help you stay prepared for the next heatwave. Most importantly, always listen to your body. There's absolutely no shame in swapping a workout for a relaxing day at the outdoor pool when temperatures climb above 30°C.
Credits: Elias Neier