This is how you stay active in the summer without pushing yourself beyond your limits.
Summers in the Netherlands are getting warmer. Days above thirty degrees are no longer an exception, and you notice this when you train. An exercise that normally goes smoothly suddenly feels heavy. Your heart rate shoots up faster, you sweat more, and you run out of energy sooner afterwards. That is not a sign that your fitness is declining. It is your body working hard to stay cool. And with a few smart adjustments, you can continue training perfectly well in the summer.
What happens in your body when it is hot
During exertion, your muscles generate heat. To get rid of this, your body sends extra blood to your skin and you start sweating. If it is already warm outside, cooling down takes more effort. Your heart then has to supply blood to both your muscles and your skin simultaneously, causing your heart rate to be higher for the same exertion than on a cool day. In addition, you lose fluids and salt through sweat. If you drink too little, everything becomes even harder.
The good news: your body adapts. Anyone who exercises regularly in the heat for a week or two will start sweating sooner and more efficiently and can handle the heat better. So, building up gradually is the motto, especially during the first warm days of the season.
Choose your moment
The simplest adjustment is also the most effective: train at the coolest time of the day. Early in the morning or later in the evening is often much more pleasant than around midday. When it is hot, it is best not to walk, cycle, or run in the full sun in the middle of the day. If that is not possible, seek shade or opt for a shorter workout.
Drink: not only when you are thirsty
Thirst is a signal that lags a bit behind. On warm days, it is smart to drink throughout the day, rather than all at once after your workout. Take a bottle of water with you and take a few sips regularly during your training. If you sweat heavily, eat something savory afterwards to replenish the salt you lose. A good indicator is the color of your urine: light yellow means you are doing well, while dark means you need to drink more.
Slowing down is not failure
On a hot day, you don't have to break records. It is perfectly normal to lift less weight, need longer breaks, or do a few fewer repetitions. Adjusting in this way is what smart training is all about. Above all, listen to how it feels, not to what you were doing last week. A slightly lighter workout is always better than one you skip because it sounds too hard, or one you need the rest of the day to recover from.
Wear airy, light clothing that wicks away sweat well, and bring a towel. Your food also helps: watermelon, cucumber, tomato, and other water-rich vegetables and fruits are a useful addition on hot days.
Know the signs
There is a difference between heavy and too heavy. If you get a headache, feel dizzy or nauseous, suddenly become very tired, or feel confused, stop immediately. Sit in a cool place, drink water, and cool yourself down with a wet cloth. If you do not feel better quickly, seek help. If you take medication or have a heart or vascular condition, consult your GP about how best to manage heat and exertion.
Summer is no reason to stand still
Many people take a break from exercising in the summer. Understandable: it is hot, there are holidays, and the routine is disrupted. But those who stop completely notice in September how difficult it is to pick up where they left off. As we wrote earlier in our blog about habits instead of motivationIt is not about the perfect workout, but about keeping at it. A shorter session, a morning walk, or a bike ride in the cool evening keeps your rhythm going.
At MINT Personal Training, we tailor the training to how you feel that day, and therefore also to the weather. Your trainer makes sure you don't do too much or too little, so that you stay active even in the summer. Come and meet us at one of our studios in Delft, Rijswijk, or Pijnacker.
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About Kitty Atsma
Kitty is a passionate nutrition specialist and vitality coach with a broad scientific basis in nutrition and exercise. As a member of the national examination committee of the TCI (Nutrition Specialist & GWC), she monitors the quality of the field at the highest level. As a professional blogger, Kitty combines her in-depth expertise with the possibilities of AI to make complex health topics accessible. She curates and controls the technology to get to the heart of the matter, where her own vision and years of practical experience always determine the course.
Nutrition Specialist Teacher | BGN Weight Consultant | Member TCI Examination Board | Vitality coach
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