Physical activity in the summer - what do you need to know about it?

Physical activity in the summer: avoid exercising in direct sunlight

One of the most important considerations when it comes to training outside during the summer is the right time of day. Outdoor exercise in full sunlight, i.e. between 10am and 6pm, will not be a good idea. This is when the sun's rays are strongest and there is an increased risk of stroke. In addition, training during these hours can cause severe dehydration of the body and an extremely high loss of valuable electrolytes. Therefore, physical activity in the summer is much better done in the evening when the ambient temperature is lower. The pollen count is also lower, which is good news for allergy sufferers.

Physical activity in the summer: control your hydration

Exercising outside in the summer sun cannot be done without a regular supply of fluids. Mineral water or isotonic drinks not only help to quench thirst and maintain an optimum body temperature, which protects against overheating. During physical activity in the summer, it is important to take care of the electrolytes mentioned earlier. Elements such as magnesium, sodium, potassium and calcium are essential for the body, e.g. for correct operation of the neuromuscular system and maintenance of the appropriate energy metabolism. Avoid drinks rich in caffeine, which promote dehydration.

Physical activity in the summer: choose the right training outfit

When deciding on physical activity in the summer, one should not forget about the appropriate clothing. High temperatures and strong sunlight clearly exclude cotton clothes, which cause accumulation of sweat and limited breathability for the skin. For this purpose, professional training clothing, which is made from material that is permeable to air and does not accumulate water, will be a good choice. In addition, it is advisable to opt for an outfit made of elastic and stretchable material, which will allow it to fit the body.

When it comes to your outfit, it's also worth bearing in mind:

• sunglasses
• a baseball cap which should be moistened with water before training
• comfortable and light shoes made of permeable material
• appropriate socks to provide the necessary comfort for the feet

Physical activity in the summer: reduce the intensity

The intense heat can lead to a lack of motivation or sufficient strength to complete a planned training unit. Sometimes it's better to skip full-intensity training and opt for a lighter form of physical activity. In the summer, instead of a gruelling HIIT training, you can opt for a recreational bicycle trip or a long walk on a summer evening. In high season, it is also worth choosing water sports such as swimming or canoeing.