Expert advice for continuing to play sports in the summer

During the month of June this year , the average temperature has been above normal. Specifically, thermometers have reached more than one degree higher than usual for late spring and early summer. Under these circumstances, going outdoors to exercise becomes a very difficult task.

Despite the heat, physical exercise remains essential for physical and mental health . Simply adapt to the high temperatures by changing certain habits, such as the type of sport, schedule, and intensity . And take appropriate precautions to avoid possible harmful effects.

Miguel del Valle Soto, professor at the Faculty of Medicine at the University of Oviedo and president of the Spanish Society of Sports Medicine (SEMED ), recommends, for example, “reducing the duration and intensity of exercise by engaging in lighter activities.”

" Water activities are highly recommended because the water temperature allows us to maintain normal body temperature even during physical exercise. You can also go to the gym if it's refrigerated and do your usual workouts," the expert notes.

What if I'm a runner?

Water sports or the gym are great, but the situation is more complicated for runners . For them, the professor of Sports Medicine recommends going out during the coolest hours of the day. That is, after 8 p.m. and before 10 a.m. But it's also a good idea to seek out shady areas.

With water activities, water allows us to maintain body temperature at normal levels.

Other expert tips include cooling down before or during exercise, for example by immersing yourself in cold water, consuming cold or frozen liquids, applying ice packs to your skin, or wearing pre-cooled clothing. And don't rush off without acclimating yourself over the previous few days. Also, always carry drinks with you to stay hydrated.

Not just any garment is worth it

"You should wear light, loose-fitting, heat-appropriate athletic clothing to promote air circulation, breathable athletic shoes, cotton socks, a cap or visor, and sunscreen," says del Valle Soto.

She also recommends wearing T-shirts that block the sun's rays. "Fabrics with a larger weave (smaller holes) or very tight weaves, such as synthetic or semi-synthetic fabrics, or cotton, offer more protection than fabrics made from linen. Polyester or rayon fabrics offer more protection than cotton. The darker the color of the garment, the better it blocks solar radiation."

When it's too hot

Even so, even taking all precautions, there are situations in which it's advisable to postpone exercise for another day. " When the outside temperature is above 32°C or 35°C, depending on who you consult, we should try not to exercise outdoors, although this depends on your level of adaptation." The reason is that extreme hyperthermia can occur, which can cause core body temperature to exceed 40°C.

Other signs that you should stop exercising include loss of efficiency, feeling of fatigue and weakness, headache, excessive thirst, profuse sweating , muscle cramps, low blood pressure, dizziness, nausea, vomiting, vision problems, lightheadedness, disorientation.

When all this happens, according to the doctor, it is time to “ immediately stop activity, get out of the heat, hydrate, and take measures to lower body temperature, such as taking a cold shower or placing ice packs on the forehead, neck, and armpits.”