Keep exercising in the heat

Before you start

First of all, before you start any physical activity, discuss it with your general practitioner or health care team so that they can give you the green light. 

Which activity should I choose?

Depending on where you will be this summer, you will have a range of possible activities. Don't forget that the weather is likely to be hot, so I recommend that you opt for less intense activities. Hikes, bike rides, walking in the water, yoga on the beach... The important thing is to continue to build muscle mass and to use your cardiorespiratory system. 

How to prevent risks with the heat?

➡️ Remember to stay hydrated 

This is the number one rule when it's hot: cool your body down at all costs. During hot weather, you can lose up to 2.5 liters of sweat per hour. If you lose water, you also lose salt. You should drink even if you are not thirsty and drink much more often than you normally would because, with heat, the water cycle is much shorter and the absorption very fast. 

➡️ Choose the right moment to practice sports

Avoid the time when the sun hits the most, which is between noon and 4pm. Prefer the morning or early evening, just before sunset. You can also choose to exercise indoors, in a well ventilated environment.

Also keep in mind that some of your medications can be photosensitive and could react to the sun. Be sure to talk to your doctor before going out in the sun. 

➡️ Wear light colored clothing 

Light colored clothing will reverberate the heat outward. Black, on the contrary, will attract heat and make you sweat more.  

➡️ Respect your limits 

When the body reaches a temperature of 41 degrees, efforts become impossible because the heat begins to attack the muscle itself. It puts you at risk of suffering a "heat stroke", which is a discomfort that goes beyond sunstroke.  

In conclusion, avoid making any major physical effort in the sun/when it is too hot. The most reasonable thing to do is to wait until the temperatures drop. Do yourself a favor, oxygenate yourself but don't try to do too much. 

Enjoy !