How to Stay Active Even During Hot Summer Days

Summer brings movement, longer days, and outdoor sports, but high temperatures can significantly hinder performance. Find out what to watch out for when exercising in the heat, how to prevent overheating, and how to support your body to manage an active summer safely and with greater confidence.

☀️ 1. Choose the Right Time for Training

The golden rule during summer - train in the morning and evening.

Training between 11 AM and 4 PM, when the sun is at its hottest, can not only be a common factor for generally poorer physical performance but can also be risky. If possible, prefer the fresh morning air or more pleasant conditions after sunset.

Practical Tip:

• If you are an early bird, try to schedule your training to finish by 9 AM at the latest. This is the ideal time for running or outdoor strength training.
• In the evening (after 7 PM), you can comfortably include interval running, skating, or a workout in the park.
• If you exercise between 11 AM and 5 PM, prefer air-conditioned gyms or sports facilities where the indoor temperature is pleasant.
• Don't just stay in the city if you have forests, mountains, and water bodies nearby. It's not just about better cooling for your body and what you see, but also about what you breathe. And let's face it, parched city centers with standing columns of cars are not exactly ideal for sports.

💧 2. Hydration is Key on Hot Days

By sweating, you lose not only water but also essential minerals. Insufficient hydration is a common cause of fatigue, cramps, or even collapse.

Practical Recommendations:

• Before Exercise: Drink 300–500 ml of water ideally 1 hour before starting.
• During Exercise: Every 15–20 minutes, drink 150–200 ml of water or an electrolyte drink, especially during workouts longer than 45 minutes.
• After Training: If you drank an electrolyte drink during training, you might have replenished most of the electrolytes and just need to mix a quality whey protein. If you didn't replenish electrolytes, you should add at least sodium and potassium along with proteins.

Beware of caffeine and alcohol, which dehydrate you – a typical beer after a ride may be refreshing, but it's definitely not ideal for recovery, even if many of us crave it.

🕕 3. Clothing and Sun Protection

Let's be honest, a thick black cotton t-shirt is not exactly the ideal material for sports in the hot sun. Clothing should preferably be light, breathable, and made from functional materials that effectively wick away body heat and sweat.

A cap can also help protect you from sunburn, and it’s worth remembering to use sunscreen with SPF 30+, especially when running or cycling – the UV index in summer in the Czech Republic often exceeds 6. While tanning can be nice, overdoing it will definitely not benefit your skin. A dermatologist and a beautician would surely confirm this.

If you are moving through tall grass, reach for insect repellent (preferably natural-based, which will be gentle on your body and the environment). Mosquitoes and especially ticks are quite abundant this year, especially after rains, they are everywhere like poppy seeds.

🔁 4. Heat Adaptation = Smart Training Approach

Training in the heat is not necessarily bad if you prepare your body gradually for it. This is called heat acclimatization.

How to Do It?

• Start with 15–20 minutes of light activity in the heat (e.g., brisk walking).
• Gradually increase the time and intensity over 7–10 days.
• Monitor your heart rate and feelings – the goal is not to "tough it out", but to adapt. In summer, the body has a higher heart rate, sweats earlier, and tires faster. Don’t try to maintain the same pace as in May if the conditions are significantly different.

🏠 5. When the Heat is Unbearable, Go Indoors

If you can exercise in the garden or by the water where you can cool off, then you’re in luck. Just be careful with sudden cooling, which can cause temperature shock for some.

But when you don’t have such luxury at hand, consider alternative indoor activities in extreme heat (30+ °C), where you can exert yourself without significant health risks.

An air-conditioned gym, pool, or even a home workout with a fan can be a good solution for pleasant exercise. Otherwise, believe that a short HIIT (15–20 minutes) at home with a mat, a bottle of water, and an open window can be managed even in a Prague panel house. Then you can just take a refreshing shower or even a cold bath… then just have some watermelon, and you’ll feel great.

✅ Summary

• In summer, exercise in the morning or evening, in the shade, with light clothing.
• Drink regularly and don’t forget to replenish minerals.
• Slow down, but don’t skip training – even 20 minutes counts.
• Take advantage of our beautiful nature and wisely combine indoor and outdoor activities.
• Heat acclimatization can be a smart strategy to become a more resilient athlete, but it’s important not to rush this adaptation, otherwise, it can do more harm than good.

Dear athletes, enjoy the summer!