Sport in summer? Of course, but without the risk!

Many people are taking advantage of the return of fine weather to get back into the sport, whatever the reason—a less hectic work schedule, warmer weather, or simply the desire to look their best in summer…

Physical activity is generally advisable, but there are a few precautions to take, especially in hot weather or if you have yet to train beforehand.

And remember that you can use natural products, such as chamomile, to help you relax your body and mind after your sports sessions!

Protect yourself from dehydration and heatstroke

It’s vital to drink frequently during intense exercise in the sunshine. When dehydration reaches an advanced stage, there is a risk of heat stroke. Body temperature rises too high, and sweating is no longer sufficient to regulate it.

There are 3 essential factors involved in heat stroke:

Excessive heat
Lack of hydration
High levels of physical activity.

During heatwaves, too much exposure to the sun without proper hydration can lead to heatstroke, even without any physical activity. This is not something to be taken lightly, as it can be severe and, in some rare cases, fatal.

You should watch out for the following symptoms:

Dizziness
Headaches
Feeling of weakness
Delirium
Fainting

Practising sport in summer: advice to follow

High temperatures require our bodies to produce more energy, even at rest. So, physical exercise in very hot weather will require considerable effort from your body. Our body temperature must remain constant. That’s why our bodies have set up cooling mechanisms when the temperature rises. Sweating is one of them, as it cools our skin.

Moreover, in scorching weather, blood circulates more rapidly around the body. This effort increases the heart rate. This explains why we get out of breath and tyres more quickly in summer! When we are physically active, our cooling system can become overworked and no longer able to regulate our body temperature sufficiently. This is when heat stroke can occur. It manifests itself as nausea, headaches, weakness and fainting. To avoid it, you need to listen to your body and stop all activities when these symptoms appear.

Exercise at the coolest times of the day:

Ideally, your activity should take place when it’s cool. So avoid going for a run at 2 p.m. in the sun! Instead, go running in the morning until 10 a.m. or at the end of the day from 7 p.m. It will be much more pleasant to run.

Prepare your body for the heat:

When the heat arrives, you must give your body time to adapt. So, plan to reduce the duration of your activity at the start of the heat. To cool down, you can wet your hair before going for a run. This will give you a feeling of freshness at the start of your exercise.

Change your route:

Think about changing your usual route if it’s not shaded enough. You should avoid running in the sun, so prefer cool, shaded areas such as forests, runs along shady promenades, etc.

Make sure you eat correctly:

Opt for a carbohydrate diet (pasta, rice, pulses, fruit, etc.) to replenish your energy reserves and proteins (fish, red and white meat, seafood, eggs, etc.) to repair your muscles.

Avoid processed foods and don’t eat just before running. It’s best to have a snack 1 to 2 hours before exercise.

Know your limits:

Learn to listen to your body and don’t set yourself too many limits. In hot weather, our physical capacities are different from those in regular times, especially if you’re not at all used to these temperatures. So it’s important not to overestimate yourself, to know how to exert yourself when you can, and to stop before your body is exhausted.

If you’re starting out, keep your activity short and regular. This will help you better adapt your body to the heat and physical effort.

Some sports you can do this summer

Among the sports you should try are cycling, yoga, golf or jogging on the beach early in the morning and/or late in the afternoon to keep the temperatures down.

Swimming in the open sea

Water sports are a great way to tone up gently and cool off in the heat. During your lunch break, take advantage of the municipal swimming pool, aqua gym, or aqua bike to do some laps.

For the luckiest among you, try swimming in the sea, which requires more effort. You can also take advantage of the opportunity to do some walking in the sea.

Hiking

To keep fit in the sunshine, there’s nothing better than a brisk walk in the forest or Nordic walking. You can enjoy the fresh, clean mountain air while building your arms and legs. You will find some of the best hikes all around Europe.

What about recovery?

Any physical effort requires a rest period. It helps counter muscular pains, aches, and sometimes even mental fatigue. Don’t neglect the stretching session. Physical effort in the heat also requires a lot of energy, so remember to have a snack to fill the void. Give yourself a good night’s rest, and use JustBob. Shop CBD with some massage oil to relax your muscles.