How to exercise in hot weather? 7 valuable tips

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It is difficult to mobilize for physical activity in the summer. It is especially influenced by high temperature. Our body tires faster and it is harder to breathe. How to prepare for exercise in summer?

Physical activity in the summer

Movement is very important for our body. It supports metabolism and makes the muscles not flabby. It is worth exercising at least twice a week, even during hot weather. You just need to know the golden rules that will make your workouts enjoyable even in the summer.

1. Hydrate your body

This is the most important rule when exercising in summer. You cannot forget about it. Movement makes us sweat more and the body dehydrates faster. Plenty of water during and before your workout will make it more effective. Two hours before exercise drink 1.5 l of water. During the activity itself it is recommended to hydrate yourself with small sips every 15-20 minutes.

Water should be non-carbonated and slightly cooled, but not ice cold. Remember that drinking too much water during abdominal exercises may cause discomfort.

2. Morning workouts

If you’re a night person and usually exercise better in the evening or afternoon, you should change that in the summer. Morning activities, around 5-6:00 will be the most productive. Your body will be rested and have energy for the day. Plus, the air is cooler in the morning and you breathe better. Your lung capacity increases. Running is best when you are surrounded by nature. Remember that concrete definitely heats up faster.

3. Replenish electrolytes

During physical activity, especially in the summer, we lose a significant amount of electrolytes. It is worth replenishing them regularly. In isotonic drinks you can find sodium and potassium which help absorb water in the body. Choose products which do not contain sugar. You can also make them yourself. Just add a pinch of salt to a glass of water or natural fruit juice and mix thoroughly.

4. Don’t forget about carbohydrates

Carbohydrates are fuel for the body. In a diet, even a reduction diet, they should make up about 50% of all meals. Without them, the body will not have the strength to exercise and burn calories. Always bet on healthy, balanced meals.

5. Adapt to the conditions

Training in different conditions can take some getting used to. Acclimatization involves getting your body used to exercising at high temperatures. It is enough to systematically increase the intensity of outdoor exercises. If done properly, they will make us sweat less in the summer and your heart rate will not accelerate significantly.

6. Water just before the workout

A few moments before the workout it is worth cooling down the body. Drinking water straight from the fridge will make your body cool down and your blood pressure will be lower. This will have a significant impact on the quality of your workout and thermal comfort during physical activity.

7. Choose light-colored clothing

Light-colored clothing reflects the sun, so the body does not heat up so much. In sports stores you can find clothing specially designed for physical activity in summer. The material it is made of wicks away sweat and dries faster.

Main photo: Andrea Piacquadio/

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