While temperatures have broken records in recent weeks across France, here are our tips for continuing to play sports this summer while avoiding the risks associated with high temperatures.
Record broken! 41.2 °C near Redon in Brittany in mid-July... This summer, France has been crushed by several heat waves and it is not the regions most commonly affected by these record temperatures that have been most affected. In these conditions, it is not easy to continue practicing your favorite sport. The effort at 40°C is obviously not the same and neither are the risks incurred by the athlete.
1 - Imperative hydration
The advice seems obvious, but the question remains as to how to hydrate during exercise and how much to drink when the heat reaches its peak. Without doing any sport, it is recommended to drink at least 1.5L of water per day. This figure rises to at least two liters in case of heat wave. For sports, you should drink the equivalent of two glasses of water every 15 to 20 minutes before, during and after your outing. When running slowly, you should drink about one liter per hour, while it is recommended to drink up to three liters per hour at a sustained pace (over 15 km/h).
Above all, drink before you feel thirsty and make sure you can refill your water bottle, for example when you go out cycling or running. Cemeteries are a good place to refill your water bottle because they are open every day and there is always a water point.
2 - Certain sports are to be preferred
The water sportsThe use of water sports, such as swimming, water polo, paddle boarding or kayaking, is recommended during hot weather. These activities allow you to be regularly immersed in water and reduce the risks linked to the heat. A great opportunity to break your routine and try a new discipline. Same thing for indoor sports practiced with air conditioning which are obviously to be privileged: Bodybuilding, yoga, Pilate, fitness or zumba are perfect to avoid the misdeeds of the sun and the strong heats while continuing to maintain in form.
3 - Go out in the morning or late at night
The ideal time to practice an outdoor sport is before 10 am. The period to be avoided is between 11am and 5pm. In the evening, it is from 6 p.m. onwards that you can once again point your nose outside for the effort.
4 - Practice in the shade
Going mountain biking? Then plan a trip through the forest and avoid ridges or areas with limited vegetation. Tennis does not lend itself to hot weather, so avoid prolonging your session if the course is in the sun. Why not opt for a one-set match?
5 - Reduce the intensity of the effort
In hot weather, studies have shown that the heart rate increases by an average of 15 to 20 beats per minute compared to a measurement taken during normal weather conditions. The explanation is simple, the heart rate increases to allow the body to sweat more. Lower your exercise intensity and don't try to break your records this summer. That next KOM Strava that you're holding back will be waiting until fall when conditions are optimal.
6 - Be reasonable
It's hard to give up sports when it's part of your daily routine or when your weekly outing is essential to your mental balance. But sometimes you have to say no when temperatures are close to (or above) 40 degrees. Waiting a day or two may allow you to practice in less extreme conditions.
7 - Observe yourself
If you do go out in the heat, be aware of symptoms that may indicate discomfort or hypothermia. For example, redness on your skin, a rising body temperature, dizziness, nausea or slurred speech are all symptoms that you should listen for as they occur. Avoid going alone. If one person is feeling ill, the other will always be there to assist and call for help if necessary.
8 - Go well equipped
Dress in light colors and avoid dark clothes that absorb the sun's rays. There are many technical products adapted to high temperatures, so look for them on Private Sport Shop to find what will allow you to practice in the best conditions during the summer. As for the classic cap, sunglasses and sunscreen, they remain essential for your outings.
9 - Big heat does not mean weight loss
No, doing sports during hot weather does not make you lose weight. The idea seems logical that by sweating more, the body becomes lighter. But experts advise to drink 150% of the water lost during the effort in post-exercise. The weight lost in water during exercise is then compensated. Moreover, if the body is exposed to a hot environment on several occasions, it will naturally protect itself against this repeated dehydration by gaining weight (observed according to studies between 500 grams and 1.5 kg over a long period).
10 - Don't neglect recovery
If you can, finish your run gently with active recovery. The objective here is to bring the heart rate and the musculoskeletal system back to normal. Rather than a very cold shower, choose a warm temperature at least 30 minutes after the end of the effort to avoid the risk of hypotension (drop in blood pressure) and simply bring the body to its normal temperature. Finally, as seen above, drink regularly to recover (at least) all the water lost during the effort by sweating.