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Vienna — As temperatures climb across Europe, many athletes refuse to give up their daily training routines. Yet sports physicians are sounding the alarm: exercising in extreme heat can push the human body to its limits far faster than most people realize.
Prof. Johannes Scherr, a leading sports medicine specialist, explains that heat places a double burden on the body. “The body must not only supply the muscles but also cool itself through sweating and increased skin blood flow,” he says. That dual demand strains the heart and circulatory system. Training in high temperatures can lead to severe fluid loss, dizziness, muscle cramps — and in the worst case, heatstroke.
Who Is Most at Risk?
People unaccustomed to heat, older adults, children, teenagers, those with pre-existing conditions, anyone recovering from infections, and athletes who train intensely or for long durations face the highest risk. Heat tolerance varies widely, but experts agree that ignoring early warning signs is dangerous.
Should You Stop Exercising Altogether?
Absolutely not, says Scherr — but you must adapt. Low- to moderate-intensity activities such as swimming, easy cycling, slow jogging in the shade, or yoga are safer choices during heatwaves. High-intensity interval training, long-distance running, tennis at midday, or competitive events should be reduced or moved to cooler hours.
Training indoors can also be safer, especially in well‑ventilated or air‑conditioned spaces. Outdoors, early mornings and late evenings are best. Urban environments amplify heat: asphalt and concrete store warmth, and narrow streets trap hot air. Forests and open fields, by contrast, offer noticeably cooler conditions.
Hydration: Not Too Little, Not Too Much
For short, easy workouts, water is usually enough. But anyone training longer than 60–90 minutes, sweating heavily, or exercising multiple times in the heat may benefit from electrolyte drinks.
Still, Scherr warns against overhydration. His recommendation: weigh yourself before and after training.
- A 0.5 kg loss after 45–60 minutes of endurance exercise is normal.
- A loss of more than 1 kg means you drank too little.
- Gaining weight after training suggests you drank too much.
Excessive fluid intake without replacing salts can dilute sodium levels in the blood — a potentially dangerous condition.
Common Mistakes in Hot Weather
Scherr lists several pitfalls athletes should avoid:
- Training at midday
- Running or cycling at overly high speeds
- Skipping breaks
- Wearing non‑breathable clothing
- Ignoring symptoms like dizziness, nausea, or headaches
“Especially in the heat, you must accept that your body is working harder,” he says. Adjusting pace, duration, and expectations is essential.
Heat dramatically increases physical strain. With smart planning — choosing cooler times, reducing intensity, staying hydrated, and listening to your body — summer training can remain safe and enjoyable.
- source: heute.at/picture: pixabay.com
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