Exercise is good for your health—even in the summer. At the same time, the heat poses additional challenges for the body. Many people notice that their usual workouts suddenly become more strenuous, their heart rate rises more quickly, or it takes longer to recover.
This isn't a sign of "poor fitness," but rather a normal reaction of the body to high temperatures.
How Heat Affects the Body
When it's hot, the body tries to maintain a constant temperature. To do this, it:
- increased blood flow to the skin (for cooling)
- sweated more
- Fluid and Electrolyte Loss
As a result:
- the heart has to work harder
- Performance declines
- Fatigue sets in more quickly
Common Symptoms When Exercising in the Heat
- rapid exhaustion
- Dizziness or lightheadedness
- Muscle cramps (caused by electrolyte loss)
- Headache
- Nausea
- Circulatory problems
In severe cases,heat exhaustion or heatstrokemay occur—these are medical emergencies.
Adjust Your Workout—Don't Stop
Exercise is also beneficial in the summer, as long as it's adapted accordingly:
1. Choose a time
- Work out as early as possible in the morning or in the evening
- Avoid the midday heat
2. Reduce the intensity
- Adjust the speed and duration
- listen to your body
3. Drink enough fluids (hydration)
- Before, during, and after exercise
- Drink regularly, not just when you're thirsty
- For prolonged exertion, also consider electrolytes
4. Clothing and Environment
- lightweight, breathable clothing
- Choose routes that are as shaded as possible
5. Adapting to the Heat
- Increase the intensity gradually
- give your body time to adjust
Medications and Heat
Medications are an often-underestimated factor.
Certain active ingredients can affect heat tolerance, for example:
- Psychotropic drugs(e.g., antidepressants, antipsychotics)
→ can alter temperature regulation or the sensation of thirst - Pain relievers(e.g., NSAIDs such as ibuprofen)
→ can put additional strain on the kidneys if you are dehydrated - Diuretics
→ increase the risk of dehydration
If you take medication regularly, it’s a good idea to briefly consult your doctor to find out what you should pay special attention to in hot weather.
Children: particularly at risk
Children are more sensitive to heat because:
- its temperature regulation is not yet fully developed
- they drink less consciously
- They often don't realize their limits while playing
This is especially true:
- atthe playground
- when playingsports outdoors
- atthe pool(sun + physical activity + often not drinking enough)
What Parents Should Keep in Mind:
- Regular breaks to drink (even if you're not thirsty)
- Sun protection (clothing, headwear, shade)
- Schedule activities for the cooler parts of the day
- Watch for warning signs such as fatigue, paleness, or irritability
Take Warning Signs Seriously
The following symptoms should not be ignored:
- Dizziness or “seeing black”
- a major weakness
- Nausea or vomiting
- Headache
- Confusion or unusual behavior
In such cases:Stop the activity immediately, cool down, drink some water—and if in doubt, seek medical advice.
Our Medical Perspective
Exercising in the summer is possible—and a good idea. The key isto manage heat, hydration, and physical exertion in asensible and mindful way.
The focus is not on peak performance, but rather on:
- Exercise
- Regularity
- and a positive body image
The body sends clear signals: If you take them seriously, you can stay active safely even in the summer—for yourself and for your children.
Photos: freepik / magnific