Summer is an ideal time to get back into sport thanks to the long days and good weather.
- Returning to sport in summer requires taking precautions to avoid dehydration and heat stroke.
- It is important to resume gradually to avoid injury and to choose activities suitable for the heat, such as swimming or outdoor yoga.
- By planning your sessions and equipping yourself correctly, you will be able to fully enjoy your return to summer sports in complete safety.
Heat and sun can pose significant challenges for those looking to get back in shape during the summer season.
Traps to avoid
1. Dehydration
Summer heat greatly increases the risk of dehydration. When you exercise, your body loses water through sweat, and this loss is amplified by high temperatures. Dehydration can lead to cramps, fatigue, and even more serious problems like heat stroke.
Tip: Drink water regularly, even if you are not thirsty. Always carry a bottle of water with you and take breaks to hydrate.
2. Heat stroke
Heat stroke is another serious threat when exercising in the summer. It occurs when the body is unable to regulate its internal temperature, often due to prolonged exposure to high temperatures and intense physical exertion.
Tip: Avoid exercising during the hottest hours of the day, between 10am and 4pm. Instead, exercise early in the morning or late in the afternoon. Wear light, breathable clothing and apply sunscreen to protect yourself from UV rays.
3. Too intense recovery
It’s tempting to try to make up for lost time by getting back into sports intensively, but this can lead to injuries. Muscles, tendons and joints need time to adapt to exercise again.
Tip: Get back into exercise gradually. Start with low-intensity sessions and gradually increase the duration and intensity of your workouts. Listen to your body and give yourself rest days.
Good reflexes to adopt
1. Plan your sessions
Plan your workouts according to the weather forecast. Avoid particularly hot and humid days, and choose times when temperatures are milder.
2. Choose the right equipment
Invest in sportswear that is suitable for the heat. Opt for technical materials that wick away sweat and allow the skin to breathe. Don’t forget a cap or hat to protect your head, as well as sunglasses to protect your eyes.
3. Warm up and stretch well
A good warm-up is essential to prepare your body for exercise, especially after a long period of inactivity. Stretching after exercise helps reduce muscle soreness and improve recovery.
4. Watch your diet
Your diet plays a crucial role in your performance and recovery. Eat a balanced diet, with a good distribution of carbohydrates, proteins and healthy fats. Fresh fruits and vegetables, rich in vitamins and minerals, are particularly beneficial.
Recommended sports in summer
Some sports are more suited to the summer season and warm weather conditions. Here are some activities to favor:
1. Swimming
Swimming is a great way to cool down while working your entire body. It improves cardiovascular fitness without overheating the body.
2. The bike
Cycling allows you to enjoy the outdoors while providing a good cardio workout. Choose shaded routes to avoid direct heat from the sun.
3. Walking and hiking
These activities are ideal for those who are slowly getting back into sport. They allow you to enjoy nature while being moderately active.
4. Outdoor yoga
Yoga is beneficial for the body and mind. Practicing outdoors, preferably in the shade, can add a relaxing dimension to your exercise routine.
Getting back into sport in the summer is a great way to get back in shape and enjoy the good weather, but it is crucial to take certain precautions. By avoiding dehydration, heat stroke and overly intense workouts, and by adopting good reflexes, you can train safely. Choose sports that are suitable for the heat and don’t forget to prepare and protect yourself well. This way, you can fully enjoy the benefits of summer physical activity.
