How to Handle the Summer Heat

How to Handle the Summer Heat

We love summer, but when temperatures get very high, it can be very exhausting for the body. What can you do to fully enjoy the best season of the year? In the Premium Fitness Clubs, you can train in well-tempered gym floors and group rooms. Enjoy a wide range of courses and let our personal trainers help you achieve your fitness goals.

Summer Lethargy

The human body tries to maintain its temperature constantly at 37 degrees Celsius. It must constantly adjust to conditions and regulate temperature. When temperatures are around 30 degrees Celsius in summer, the body needs to release heat. The blood vessels in the skin dilate to release a lot of heat. As a result, blood pressure drops, making us feel sluggish and tired.

The drop in blood pressure causes the brain to receive oxygen more slowly, which can make many people feel dizzy. When the body loses fluid, minerals, and salt, headaches can also occur.

Sweating is a method the body uses to cool down, as moisture evaporates on the skin. However, this causes significant fluid loss: we can sweat up to half a liter per hour. Along with fluid, electrolytes are also lost, making it especially important to drink plenty of fluids in the heat. Isotonic drinks are best for balancing electrolytes.

What Can I Do?

It is helpful to toughen the body throughout the year. Frequently go outside, moving in the fresh air regardless of the weather. Visits to the sauna and alternating showers also help the immune system better handle future weather changes. The body learns to adapt to temperature changes and balance itself.

However, you should not start this toughening process during the heat. Now, seek shade and avoid heavy physical exertion. For athletes not used to heat training, it's advisable to exercise in the early morning or late evening. City parks and forests are usually cooler even on very hot days – perhaps you can move your training there. Important: Reduce the intensity and make sure to drink more than usual.

Diet in the Heat

Fatty and heavy foods are not a good idea in the heat as they further burden the body. For breakfast, yogurt with fruit, muesli, or whole-grain bread with fresh cheese is recommended, and for lunch or dinner, vegetables that provide extra fluid. Antipasti, lean meat, salad, and cold soups are light and easily digestible. Especially in the evening, avoid heavy meals as they can disrupt sleep.

Good sources of fluids include apples, cherries, melons, peaches, cucumbers, and tomatoes. Try using spicy seasonings. In oriental countries, people often eat chili and ginger to support digestion and stimulate sweating.

Important: In the heat, harmful bacteria can quickly multiply on food. Do not leave perishable food out of the refrigerator for long and take a cooler bag when shopping.

Drink, Drink, Drink

In hot weather, it is crucial to ensure adequate fluid intake. Don't wait until you feel thirsty to drink. In the heat, you can consume up to three liters of fluid a day. Ideal choices are tap or mineral water, unsweetened teas, and diluted fruit juice spritzers. Avoid ice-cold drinks as they can upset the stomach. Lukewarm tea, on the other hand, causes light sweating, which promotes cooling without straining the circulatory system.

Alcohol and caffeinated drinks are not recommended as they stimulate the circulatory system, causing more sweating.

Beware of Sunburn!

Naturally, it is essential to protect your skin from sunburn in the height of summer. Choose a sunscreen with SPF 30 to 50 and avoid direct sunlight during midday. A hat and light-colored clothing further protect your head and skin. Don’t worry: you will still tan with sunscreen! In the evening, your skin will appreciate good moisturizing care.

In the Premium Fitness Clubs of Holmes Place, the rooms are well-tempered – you can work out even in the summer heat. Pedal on the indoor bike, get active with Bodypump or Les Mills Core, or relax with yoga and meditation. Then, enjoy a break in the wellness area, which is also a delight in summer!