You like to be in shape and there is no weather situation that separates you from your goal. Of course, always safely. Hence, sport in summer is also part of your plans. Of course, as you know, in the summer it is necessary to take a series of precautions, both outside and in the gym, to avoid suffering from heat stroke in sports. Are you looking for tips to do sports in summer? Do not miss the ones that we bring you in this article!

Hydration is a must: drink a lot

We have already told you about the importance of hydration in summer. And is that dehydration can be your worst enemy at this time. You must prevent it! Keep in mind that, generally, in summer you sweat more when doing sports, so it is important to replace the water you are losing. And, precisely, in this fluid replacement is the key: water and even isotonic drinks will be your great allies to prevent heat stroke while doing sports. Do you want a magic figure? Drink two glasses of water just before launching into the activity and drink every 15 minutes.

The best time of day to play sports

If you go to a gym in the summer, they probably already have adequate ventilation for this time of year. But if you do sports outdoors, you will have to pay close attention to what hours you do it to avoid heat stroke. Avoid doing sports in the hours when the temperatures are higher. These are the ones that go from 12:00 to 17:00.

The best times of the day to do outdoor sports in summer are the early hours of the morning or at sunset, after 8 pm. If you live in a big city, it is also important that you try to avoid air pollution. In this case, the best times to train will be the first hours of the morning or at night.

Running is one of the sports most practiced in summer, however, like all outdoor sports during the summer season, some precautions must be taken.

Wear the right outfit for sports in summer

When doing sports in summer, do not ask your clothes only for comfort. At this time of year, opt for loose-fitting, breathable clothing. The most suitable material for your garments, both at the level of a t-shirt, tracksuit and socks, is highly breathable technical material. This material helps air to circulate inside. And the same goes for footwear. Don’t just settle for sports shoes that allow you to train comfortably, they must also breathe well.

Do you do sports outdoors? Don’t forget sunscreen!

Another element to take into account when doing sports outdoors in summer is the sun.  Even on those days when the sun is not visible well and the sky seems to be more covered, you risk getting burned. Avoid damaging your skin by using a suitable sunscreen for you. Keep in mind that if your skin is not yet brown or you have fair skin, it is better that you opt for a high factor sunscreen. Opt for a light cream that is resistant to sweat and apply it, especially, on the forearms and face.

For if you notice that the heat affects you

This is not the time for you to get extremely strict with your physical activity, especially if you do it outdoors. Factors such as dehydration and high temperatures can lead your body to a certain imbalance. If you notice any of these symptoms both during and after the activity, stop:

• Dizziness and/or loss of balance.
• Loss of efficiency.
• loss of strength.
• Cramps in the abdomen or legs.
• Fainting.
• Increased skin temperature.

If when you stop exercising, you notice a severe headache, your body temperature is very high and does not drop, serious contractures with muscle spasms, fainting or very severe exhaustion, it is best to see a doctor.

Recover well after the activity

Recovery is already important throughout the year, but when doing sports in summer, it is even more so. Moisturizing your skin by wetting it from time to time during the activity can do you good, just as taking contrast baths or directly taking a cold water bath  after training can come in handy for this purpose.

Sleep hours are also essential. These must oscillate between 7 and 8 hours. If you have not rested well due to the high temperatures at night, it is better that you train with little intensity that day and that you do it for less time.

Eat a diet according to the time of year

As you know, when it comes to taking care of yourself, not only what you do matters, but also what you eat. Also, it is very important to know what to eat after each workout. The balanced diet is a must for you. When it comes to practicing sports in summer, you will surely appreciate the guidelines of the Mediterranean diet and include aspects such as the following:

• Do not miss fruits and fresh food:these will be your great allies before starting to practice sports in summer. Eating fruits with a lot of carbohydrates and water, such as melon and watermelon, in moderation will be great for you. An option to consider may be to take a couple of slices of melon accompanied by water just before you start running. This type of food will come in handy to replenish fluids also after the activity, also providing you with minerals and vitamins.
• Opt for cool drinks, without being cold:water and isotonic drinks should not be missing from your diet. You can add juices, protein and carbohydrates to these liquids, but even if temptation calls you, try to drink them fresh and not cold to absorb them properly.
• Foods that give energy and fiber:and among all the options we highlight nuts, which will give you extra energy if you eat them before starting your routine.
• Milk can be a good companion: itcan help you recover after sports thanks to its essential macro and micro nutrients. If you can, choose it better skimmed.