Extreme weather: Stay fit through the summer of the century: How to exercise safely despite record heat

Exercising in extreme temperatures can pose significant health risks . The heat increases the strain on the body and can lead to problems such as exhaustion, heat stroke, and even heart problems. A study by the Mayo Clinic describes how heat places a severe strain on the cardiovascular system and makes it difficult for the body to cool down. Recreational sports such as jogging , cycling, and hiking , which are usually performed outdoors, are particularly affected. Even sports such as tennis and soccer require adaptations to maintain safety and performance.

Effects of heat on the body

According to a study published in the Journal of Sport and Health Science, exercising in high temperatures becomes more difficult because the heat impairs blood circulation and the body's ability to dissipate heat. The body fatigues more quickly because it has to expend more energy to cool itself. The risk of heatstroke increases when core body temperature exceeds 40 degrees Celsius. These symptoms clearly demonstrate the need for adaptations to exercise safely.

Fortunately, there are proven strategies to overcome these challenges and stay active safely:

• Train early in the morning or late in the evening.

According to a study in the British Journal of Sports Medicine, training outside of the hottest hours of the day is one of the most effective ways to reduce stress. Temperatures are more moderate in the early morning or late evening, allowing for safer training and minimizing the risk of heat injury.

Scientific evidence

Temperatures at these times are often several degrees cooler, which significantly reduces the stress on the body. Humidity is also often lower, which supports thermoregulation.

Use the shade and don't forget water

The importance of hydration and training in the shade in extreme heat cannot be overemphasized. Regular hydration is crucial to protect the body from dehydration. Experts recommend drinking before you feel thirsty and drinking continuously during exercise.