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Those active in sports in the high outdoor temperatures and intense sunshine should follow some basic rules. Because even when doing nothing, we are currently bothered by permanent fatigue, circulatory problems or unpleasant respiratory tract irritation. Everyone should know what is additionally expected of our bodies through active sporting activities and how to react individually.
Athletes must ensure a good supply of fluids and electrolytes on hot days since about one litre of fluid is sweated every hour.
Fluid loss through urine and breath usually is about two litres per day. However, this value doubles if temperatures rise to 30 degrees Celsius in summer. In some cases, we can excrete up to five litres of fluid. If these losses are not replenished immediately, there is a risk of dangerous circulatory problems, exhaustion and a distinct feeling of weakness.
Due to the increased outside temperatures, the weakened body cannot sufficiently buffer the heat or release it to the outside. In the worst case, the circulation fails. Therefore, great efforts are recommended only with high fluid intake, if possible only in the shade or the more relaxed morning or evening hours.
Summer also often brings unpleasant, muggy weather. The increased humidity heats our bodies even more, so the heat can build up quickly. A redhead, dry, hot skin and a sluggish facial expression manifest a dangerously overheated body. A corresponding heat stroke is additionally recognizable by an increased body temperature. Cooling the forehead and neck with wet towels or ice cubes can provide immediate relief. In the case of heat stroke, it is essential to call for medical help.
High ozone levels irritate the respiratory tract irritation in sensitive people, so cough or shortness of breath can develop quickly. In such cases, strenuous physical activity must be avoided to prevent increased respiration and the associated absorption of ozone.
People keen on sports should slowly get their bodies used to the hot outside temperatures. The body can be trained to sweat more effectively, so that sporting activities can be increased step by step. Furthermore, adapted, airy clothing is appropriate, through which the air can circulate. A head covering against the hot rays of the sun and sunglasses should not be missing, as well as a suitable sunscreen. Fatty foods should be avoided on hot summer days, because they put an additional strain on the circulation. It is much easier to digest light dishes from the summer kitchen with lots of fruit and vegetables rich in vital substances suitable for the body.
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