Sports in summer heat?!

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This year’s summer has it all. Those active in spore-high outdoor temperatures and intense sunshine should follow some basic rules. Because even when doing nothing, we are bothered by permanent fatigue and circulatory problems. One must know what is additionally expected of our bodies through active sporting activities and how to react individually.

Fluid loss through urine and breath usually is about two litres per day. However, if temperatures rise, this value doubles up to 30 degrees Celsius in summer. 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 and 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, so coughing or shortness of breath develops quickly. In such cases, strenuous physical activity must be avoided to prevent increased respiration and the associated absorption of ozone.

People who enjoy sports should slowly accustom their bodies to the hot outdoor temperatures. The body can be trained to sweat more effectively, so sporting activities can be increased step by step. Furthermore, adapted, airy clothing is appropriate to circulate the air. A hard covering against the hot rays of the sun and sunglasses should not be missing, as well as suitable sunscreen. Fat y foods should be avoided on hot summer days because they strain circulation more. It s much easier to digest light dishes from the summer kitchen with lots of fruit and vegetables rich in vital substances suitable for the body.

  • hp/picture: pixabay.com
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