Doing sports in hot weather

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Summer comes with nice weather. There are many physical activities you can do under the sun: running, cycling,... Be careful though: exercising in the sun may be very pleasant, but it is not without risks. Some rules are essential to safely enjoy your activity and the weather.

Clothing

It is best to choose light-coloured, loose and lightweight clothing for better ventilation. There are specific breathable materials that will effectively wick perspiration away.

The breathable cap is highly recommended to protect your head from UVs.

Sunglasses will protect your eyes from the sun, but will also avoid clenching your face because of the light.

Focus on the tip of our Kalenji partner: Why wearing specific clothes

Skin protection

Protecting your skin from sun rays during outdoor activities is critical. But choose the sunscreen wisely, as it should let the sweat run without being diluted. Choose a sports specific sunscreen.

Focus on our tip: sun rays and sunscreen

Hydration

It is essential to drink plenty of fluids in hot weather.

For workouts during less than 1 hour, water is enough. If you exercise more than 1 hour, you should use energy drinks.

Remember to drink before, during and after exercise. Drink small quantities (1 to 2 sips) regularly (every 10 to 15 minutes). The drink can be cool, but not ice cold to avoid causing abdominal pains.

Focus on our tip: How to stay properly hydrated?

Beware of heat strokes.

Signs of a heat stroke include dizziness, fatigue, increased heart rate, rapid breathing, profuse sweating, headaches, digestive disorders... The more humid the weather, the higher the risk is. If you experience one these signs, it is important to stop and drink, as a heat stroke may become a medical emergency.

Choose your practice time wisely

Preferably exercise early in the morning or late in the evening to avoid the hottest hours (12am-4pm)

Marie Fauchille
Dietician | Nutritionist
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