10 tips for training at 30 degrees

We are all delighted about summer, the sun and the warmth, but as the temperatures climb our fitness motivation usually crawls off into the shade. We do tend to be much more active in summer than in winter, and yet for many a regular fitness routine stays part of it. On top of that, summer brings plenty of treats as well: an ice cream, a cold beer or long barbecue evenings with friends.

Here is how sport and heat can be combined

1. On hot days our heart beats faster. So you should reduce your training intensity and take regular breaks.
2. In summer, feel free to wear a little less. Functional and preferably light-coloured clothing is essential in the heat. Breathable clothing that leaves as much skin uncovered as possible supports the body’s own air conditioning.
3. Nothing new, but more important than ever in the heat: drink a great deal of water. A few small sips every 15 minutes is advisable.
4. As the temperature rises, the ozone levels in the air we breathe go up, so an outdoor training session is better moved to the early morning hours.
5. Train in the shade. Avoid the midday heat, or find a spot that is not in full sun.
6. Summer-appropriate kit: sun cream, sunglasses and a cap are important items for sport outdoors.
7. Move your training to the swimming pool. By now there are a great many fitness offerings in the aqua area.
8. Training in the gym: many gyms have air conditioning. What proves helpful during the workout can still turn into a problem. If it is very hot outside and very cold in the gym, you can catch a cold quite quickly.
9. When we sweat we lose a lot of electrolytes. Not only enough fluid but also a diet rich in vitamins and minerals, with plenty of fruit and vegetables, counteracts that loss.
10. Increasing heat tolerance. Anyone who spends a lot of time outdoors in summer will gradually get used to the hot temperatures.

Enjoy the summer!