Drink a lot: When hot, the body's own cooling system may be overloaded. You should therefore drink more than usual to compensate for the amount of fluid released when you sweat. That can be three to four liters of preferably still water per day. Unsweetened tea and juice spritzers are also recommended. But make sure you only drink when you are thirsty and not too much or too quickly, otherwise in extreme cases there is even a risk of water poisoning!
Avoid driving for long periods of time as much as possible: In blazing sun, temperatures of up to 70 degrees can occur inside the vehicle. Heat stress increases your heart rate and therefore, indirectly, reaction times. It can also lead to signs of fatigue and cardiovascular problems. When traveling in the car, you should therefore ensure good ventilation and take many short breaks during which you can do light gymnastic exercises. Your water supply should also be sufficient even for longer traffic jams.
Eat lightly: At high temperatures, your appetite for fat, hard-to-digest and large foods usually goes away by itself. In return, salads and fruit attract. Use your summer appetite for light, healthy food and change your diet now at the latest. Your body will thank you for it — also because it allows it to concentrate on the essentials during heat stress.
Dress loosely: Wear as white and comfortable clothing as possible in the heat. Anything that sticks to the body makes it difficult to regulate body temperature. Black also heats up. When choosing materials, also pay attention to natural fabrics such as organic cotton — or in particular temperature-regulating fibers such as Dryfit or Coolmax. Out: tight-fitting cycling shorts. In: shorts!
Don't forget the sunhat: Not only for children, the head should be kept out of direct sunlight if possible in order to avoid sunstroke. Protect your brain from overheating with a chic summer hat or cool cap. In the shade, however, they can do without this and prefer to promote hatless air cooling of the head.
Don't jog in blazing sun: If possible, plan your outdoor fitness early in the morning or on warm summer evenings and nights. Choose shady trails and a moderate pace. Important to know: When running, the body produces around ten times more heat than usual, which can easily become a problem at hot temperatures.
Don't overwork the heart: Heavy sweating causes blood volume to drop and blood to become thicker, making your heart pump more and work harder. Your body only adapts to the changing conditions after several days, so you should slow down a bit, especially at the start of a hot vacation.
Replace minerals: With increased sweating in hot weather, your body not only loses fluid, but also valuable minerals such as magnesium and iron. It is therefore important not only to drink plenty of water, but also to replace these minerals in a targeted manner as needed.
Avoid coffee and alcohol in particular now: Both are diuretic, which can cause additional fluid loss.
Don't forget to apply cream: With every sunburn, the risk of skin cancer increases — that doesn't have to be the case. It is better to fill up on vitamin D with outstretched palms.
With everything: Listen to your body in the heat! If he says you're thirsty, you should drink something. When he is exhausted, rest. If it gets too hot, go into the shade. Otherwise, there is a risk of heat stroke or circulatory collapse.
As always, we are looking forward to your comments and would also be happy if you share this article with your friends, relatives or acquaintances. To recover from the heat, a visit to one of our well-chilled clubs — and most also have an attractive swimming pool, because nothing is as refreshing as a dip in the cool water!
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