Summer sports are super popular but if you don’t pay enough attention you risk getting hurt. That’s why we put together a little guide with some important tips so you don’t have to spend the summer without sport!
USE SUN PROTECTION
Choosing the right sun protection is really important when you do sports outside. It doesn’t matter if you go for a run in the cool morning air or if you take advantage of the last light to take your bike for a spin – the sun can still harm your skin. That’s why it’s necessary to always protect yourself with sunscreen, preferably one that comes with a high sun protection factor (SPF). And even if we tend to forget it from time to time – the sun can even harm your skin when you’re in the water! Waterproof sunscreen also protects you when you’re swimming, given that you reapply it regularly.
DRINK A LOT OF WATER
Lakes, rivers and public pools are popular destinations when temperatures rise. But it’s not only important to cool yourself down by jumping into cool water from time to time but also to drink enough water! Normally, 1-2 liters a day are enough to keep you hydrated but in summer you should at least drink 3 liters a day – especially when you do sports and sweat a lot. No excuses!
SET THE RIGHT GOALS
Setting certain workout goals is good to keep up your motivation and fitness level. But keep in mind not to overestimate your stamina too much and accidentally knock yourself out for the rest of the week. You should listen to your body signals and always reduce your workout time when you do it in hot temperature – otherwise you risk a heatstroke!
AVOID THE SUN IN THE MIDDLE OF THE DAY
Maybe the most important advice for any kind of sport you do outside is to stay out of the sun in the middle of the day! When it’s high noon it’s best to look for a spot in the shade to do your workout or maybe just do it in the mornings and evenings when it’s less hot. Even when you drink enough water and regularly use sunscreen, the midday heat can still lead to possible health risks. Just take a break or go for a refreshing dip in the water!
CHOOSE THE RIGHT KIND OF SPORT
When you’re not a professional athlete and in permanent training, it’s always good to try different kinds of training from time to time. Nobody likes to train in a freezing fitness center with the air-conditioning on the highest level or play a match in a dark indoor tennis court. Think about which sports you could practice outside, alone or even together with your friends! The possibilities for taking advantage of the warm temperatures are endless – just let yourself be inspired by the summer!