When the temperatures rise in summer, many sports enthusiasts complain that they are no longer able to perform as well. There are various reasons for this. The following text will explain why this is and how you can continue to perform well even in the heat.
Heat puts a strain on the cardiovascular system and impairs physical performance. In order to still be efficient and to be able to do sports in summer, you should protect yourself with appropriate clothing in addition to acclimatization. It’s also important to stay hydrated and cool down regularly.
Why is heat such a problem?
Human body temperature must be kept within a certain narrow range. While a body temperature of 40°C can already be fatal, death occurs at the latest at 44°C because proteins and enzymes start debating at this temperature. The body must be able to defend itself against an increase in body temperature.
The higher the ambient temperature, the more difficult it becomes for the body to emit heat. For example, if a person sits in the sauna without doing any physical activity, their heart rate increases to up to 120 beats per minute, and their cardiac output increases by 75-100%.
In addition, your minute ventilation and oxygen uptake increase, which serves to keep the heart muscle supplied with oxygen while it is working. Sweat production and skin blood flow also increase, which means that less blood gets to the muscles that need the oxygen it contains the most. Instead, it flows back to the heart more or less unused. In order for the same amount of blood to reach the muscles, the heart has to beat much faster, which is why the heart rate is often higher during fitness in summer.
Good acclimatization with fitness in summer
Acclimatization means that the body adapts to high temperatures when exposed to them for a long time. The first adjustments appear after just a few days. However, full acclimatization takes 10-14 days. Adaptation lasts 2-3 weeks after returning to colder environments. 60 minutes of heat training daily is recommended for competitive athletes who need faster acclimatization. Basically, you get used to sport in summer by doing sport in the heat.
It is also possible to get used to the heat in colder environments. The first option is to take a 40-45 minute soak in 40-44°C hot water right after your workout. Alternatively, a visit to the sauna directly after training is also possible.
As a result of acclimatization, the number of sweat increases, which can lower body temperature. As a result, blood flow to the skin can be reduced and more blood is available for the rest of the body’s circulation, which is why the heart rate drops at the same level of exertion. In addition, the body starts to sweat earlier and the sweat distribution is more even.
Adapted behavior during sports in summer
When it comes to behavior, sun protection is one of the most important points. Depending on the weather, it can make sense to wear light-colored clothing for a long time in order to reduce the absorption of radiant heat as much as possible.
Sunglasses, sunscreen, and wearing a hat are also recommended. This not only protects against sunburn. Sunburn not only damages the skin because the affected skin shows reduced sweat rates for 21 days after the sunburn. This also affects performance.
In addition, when exercising in summer, it is very important to balance the fluid and electrolyte balance. Even a loss of fluid of 1% of body mass leads to a rise in body temperature of 0.2°C.
If you are fitness in summer, you should reduce the duration and intensity of exercise depending on the temperature, humidity, and heat radiation. It is also advisable to do the training in the cooler morning hours or evening hours. Getting enough sleep is also important.
According to one study, a 30-minute cool-down in a 23-24°C bath, up to about 20 minutes before takeoff, improves performance in the heat. The same applies to regularly spray the face with water during exercise.
