Summer has officially arrived and for many of us, temperatures are proving to be challenging. While staying cool inside by doing as little as possible might be tempting, summer can also be the ideal season to get or to stay in shape, as long as you pay attention to a couple of ground rules. We asked Saskia Vanwildemeersch, sports coach at Thermae Sports, located in Merchtem, for some advice.
1. Don’t start too hard
According to Saskia Vanwildemeersch, going on an extreme diet or bootcamp might be tempting to some, yet it will rarely deliver great results. The risks of getting a burnout or an injury are too high and this is even more true when it is scorching hot outside.
Instead, taking things slowly but steadily will offer better results, while allowing you to keep things up. Eating balanced meals, getting enough sleep, and building up your training schedule little by little are the keys to success.
A personal trainer or sports coach might help you to put together a personal workout plan, catered to your needs and goals. A great options if this seems too overwhelming at first or if you’re simply looking for the most adapted way to get in shape.
2. Adapt your training to the circumstances
Whether you’re just getting started or not, the hot temperatures we get to experience during the summer can be very challenging and even dangerous while working out. This doesn’t mean that sports are off the table but adaptation is key.
If the temperatures are on the rise, make sure to plan your outdoor workouts in the morning or at night, when the sun is less intense and temperatures are cooler. Working out in a natural environment is also a good idea, as the greenery will help to keep the surrounding temperature more bearable. Your local park, a forest, or another lush space are thus ideal locations for a summer workout.
If opting to work out indoors, make sure to check whether or not your gym has air conditioning to help you cool down during your sports session. A well-ventilated space might work as well, as long as the temperature is bearable.
3. Stay hydrated
While staying hydrated during a workout is always important, this is even more the case during hot summer weather as you’re even more likely to get dehydrated. According to Saskia Vanwildemeersch, when working out during summertime, you should aim for roughly 250 milliliters of liquids every 15 minutes.
Drinking enough water beforehand and afterwards is important too, while adding electrolytes to your drink can prevent cramps and sodium depletion if you’re working out and thus drinking a lot.
4. Keep it fun
Staying motivated to work out, even when temperatures are high, isn’t necessarily an easy task. Therefore, it might help to keep things fun in any way possible.
Taking a group lesson, for example, can be a great way to stay motivated. You’re meeting other people, with whom you might even go for a drink afterwards, and having a scheduled class helps to keep that free time slot in your agenda. Depending on the class you choose, you can make the experience even more fun, for example with a music-driven course.
Racket sports are another fun workout possibility during summer. Again, you’re playing with someone, which is great for your social skills and to keep you accountable for actually working out. Also, as sports such as tennis, pickle ball, and padel ask you to be dynamic, you’re thinking less about the fact that you’re doing a cardio training. In other words: they’re a playful way of training your whole body and getting some much needed air during summer.
5. Know when to stop
Overall, try not to be too hard on yourself when working out during summer. Listen to your body, adapt the intensity and duration of your workout accordingly, and be vigilant for any overheating symptoms. If you’re experiencing dizziness, headaches, nausea, or excessive sweating, stop immediately and seek out a cool spot.
If the symptoms worsen or continue for too long, a visit to your local doctor might be necessary.
