Sport and heat: our tips for good practice

Physical activity requires you to expend energy, which generally means sweating. Sport helps to keep you healthy, but when it's hot, there are a number of rules to follow to avoid feeling unwell. Here's what you need to know when you decide to exercise in hot weather.

What sports to play in hot weather

For some people, sport is just a matter of chance, but for others it's vital, as their whole life may depend on it. For example, asking an athlete to go without physical activity because of the heat is practically unimaginable for them. If it's out of the question to put everything on hold in hot weather, there are exercises you can do to wait it out until you get back into your routine without your health receiving a shock.

The sports activities we're going to talk about don't take much time and require very little effort. And the best thing is when you have the right equipment at home to do it. You can exercise for a few minutes a day. But be careful not to overdo it. It won't do you any good to put your body through the wringer in these times.

If you don't have any sports equipment at home, opt for walking or swimming, as these activities make you sweat less or hardly at all, since they don't require too much effort. Swimming is recommended because, even though it requires the involvement and use of muscles, you don't sweat at all.

Although you may not be at your usual pace in hot weather, with a few tips you can achieve very encouraging results.

Attitudes in hot weather

It's possible to do sport in hot weather without fearing for your health. If these few points are strictly followed, you should have no trouble enjoying them.

Choosing the right moment

Choosing the right time to exercise is very important, and should never be overlooked. As you can't do sport in full sunlight when it's in full swing (12 noon to 4 p.m.), it's best to do it early in the morning before sunrise, or in the early evening just before sunset. This way, you can do sport while avoiding the risks associated with the sun.

Know your body's limits

It's important to realize that your body can only withstand a certain amount of physical exertion under normal circumstances. But this capacity is reduced when you have to work out in hot weather. If you insist on intensive exercise in the heat, you run the risk of feeling unwell. So knowing your body's limits means you can stop in time.

Wear colorful clothes

Aware that black attracts heat and makes you sweat even more, it's important to choose coloured clothing. Apart from black, any color is fine, but light colors are preferable. They have the effect of reflecting and diffusing the effect of heat outwards, so you sweat less and don't become too dehydrated.

Drink a lot

Staying hydrated is one of the first rules you should follow in hot weather, and in any case it's a need that comes naturally. When you're physically active, the need to hydrate increases as you sweat a lot. Drinking water will ensure you don't feel too tired, and doing so regularly is essential. Even if you're not thirsty, drink up. In hot weather, your body absorbs water much more quickly, especially if you're not resting. So don't hesitate to take it in regularly.

Eat, but not too much!

Be careful not to eat too much before / during your sports session. Eating before exercise can make you feel "heavy". What's more, you'll eliminate fat better if you eat after you've done sport. As your body will need energy after your sports session, it will better absorb and evacuate the fats contained in your meal.

 

Whether you're an amateur or a professional, you love to exercise, whatever the season, even in hot weather. If so, follow the advice given in this article, which will enable you to enjoy sport in complete peace of mind, without subjecting your body to any discomfort in hot weather. Avoid sports such as tennis, cycling and running, as they can lead to malignant hyperthermia. However, swimming is preferable, because when your body is in contact with water, it dehydrates less quickly because you don't sweat, and swimming sculpts your body.