Ensure sufficient fluid intake: After getting up, care should be taken to drink around 2 liters of water in the first four to five hours. This compensates for the loss of fluids caused by increased sweating during the night. If you plan to exercise in the heat, you should drink half a liter of lukewarm water about half an hour before exercising, despite the heat. Lukewarm water often does not seem very refreshing, but it can be better utilized by the body. The body does not have to expend energy to heat the water.
Listen to your body: The first warning signs of impending dehydration when exercising despite the heat are a dry mouth and a feeling of thirst. If you feel thirsty during your workout, be sure to follow up on this warning signal from your body. If you continue training despite the heat and the increasing feeling of thirst, you may experience headaches and the first circulatory problems.
Choose the right sportswear
It is essential to use functional sportswear that wicks sweat away from the body. This special clothing has the advantage that the sweat can evaporate quickly and the body is even cooled despite sports in the heat.
Training does not have to be cancelled despite the heat, but the sport should be adjusted in the heat. The body is less efficient due to the heat. Increased temperatures force the body to expend a lot of energy to avoid overheating. This energy is then missing during sports in the heat. In addition, there is the loss of electrolytes and fluid, which is an additional burden.