It’s a well-known fact that summer is getting hotter and hotter. That’s why our team of kinesiologists offers tips on how to train in hot weather.

Staying hydrated

To cool down on a hot day, we all dream of drinking beverages that are cold – or even icy. Of course, at first, it seems to help temper our bodies and cope with the heat.

However, let’s think of the Tuaregs – people living in and around the central Sahara. To cool down in this arid desert, these people quench their thirst with a scalding infusion of tea… they’ve taken the expression “fighting heat with heat” seriously! It’s important to remember that our bodies always adapt to maintain a body temperature of 37°C. The Tuaregs quickly realized that the heat of their tea allows the body to sweat more, which lowers body temperature.

On the opposite side, even though we think that cold beverage would be enough, this sensation of coolness is short-lived, as it sends the wrong signal to our internal thermoreceptors: sweating is paused, preventing the body from releasing its stored internal heat. However, these two sides of the paradox have one thing in common: they require a lot of energy from the body to bring our temperature back to 37°C.

Opt for a warm beverage

The solution? Drink lukewarm, at close to body temperature, especially if you aim to conserve energy through those hot days! Try adding a variety of ingredients to a jug of water left on the counter to replace electrolytes lost in sweat.

Depending on your tastes, you could prepare this maceration with one or more of these ingredients:

• Cucumber
• Citrus
• Blueberry
• Strawberry
• Ginger
• Basil
• Mint
• Nettle
• Rosemary
• Green tea leaves
• A pinch of salt (to hydrate all the body’s organs and cells and enrich them with minerals lost during training).

Be creative and drink small sips not just during physical activity, but throughout the day!

Choose appropriate clothing and protect your skin

To facilitate the evacuation of sweat, we recommend wearing light, loose-fitting clothing. Enhance your style with a head covering and sunglasses to prevent fatigue.

To protect your skin, it’s important to choose the right sunscream. Discover the 3 steps to hydrated, even-toned skin this summer. Find out how to protect your skin from the sun.

Choosing the right time of day

Prioritize training in the morning or at the end of the day, when the sun is cooler. Avoid training directly in the sun between noon and 2:00 p.m., and give priority to shaded areas! An interactive map created by INSPQ and CERFO in 2012, available on the Données Québec website, maps urban heat and cold islands across the province. Take a look at it to help you identify a green, shaded or riverside workout space to enjoy a few degrees cooler!

Choose the right activity

Prioritize moderate-intensity workouts, or opt for water-based workouts such as swimming, aquafitness, kayaking, or even stand-up paddle boarding (SUP). Water-based workouts allow your body to cool down easily, so you can maintain a higher-intensity workout if desired.

It may also be possible to opt for a workout in the forest in the shade, or try the indoor yoga class you’ve been eyeing for a while!

Listen to and respect your body’s signals

Make sure you listen to yourself properly and take longer breaks if necessary.

You may notice a higher heart rate than usual, profuse sweating and flushing, dizziness, or a feeling of fatigue. If this is the case, you need to adapt your training. Take more breaks and reduce the intensity of your exercises. The important thing is to move for pleasure and listen to your body.

It is also important to recognize the symptoms of heat stroke, as described by the Government of Québec:

• Headaches;
• Muscle cramps;
• Swelling of hands, feet and ankles;
• The appearance of small red spots on the skin, called ”Heat spots”;
• Unusual fatigue or exhaustion;
• General malaise;
• Signs of dehydration : strong thirst, decreased need to urinate, dark urine, dry skin, rapid pulse and breathing;
• Nausea or vomiting.

If you have any questions about your health, call Info-Santé 811 or consult a health

If you have any questions about your health, call Info-Santé 811 or consult a health professional.

Enjoy in complete safety

By adopting these tips, you can continue to enjoy your workouts even in the hottest weather. Remember, listening to your body and taking the right precautions are essential to avoid heat-related risks. By adjusting your routine and staying well hydrated, you’ll be able to maintain your fitness safely and make the most of your summer.

We hope these tips will encourage you to get moving in the heat this summer and make the most of this – too short – season!