Summer temperatures often soar, but that doesn't necessarily mean you can't exercise. We will help you with some tips on how to exercise optimally and stay fit on the hottest days of the year.

How can I keep exercising during the heat?

This tremendous heat causes an immediate drop in performance, whether you like it or not. It can even be very dangerous to exercise in these high temperatures. It is therefore important to be smart about the heat, because only then can you save yourself from heat stroke. Well-trained athletes can adapt faster to warmer climates, but of course they also have to be careful.

Tip 1 - Choose your moment: Preferably go for an early morning workout. It is significantly cooler in the morning than in the middle of the day. So get up nice and early and exercise before it gets really hot.

Tip 2 - Clothing: To start with, wear airy clothes while exercising and, if possible, wear a cap while exercising. This will make you less likely to suffer from a hot scalp.

Tip 3 - Find the shade: Avoid sun exposure or apply sunscreen well beforehand and after with after sun lotion.

Tip 4 - Know your limits: Don't start exercising too soon so your body can get used to the high temperature. Adjust your pace and know yourself and your limits! Are you someone who can't handle the heat? Then accept that you need to take a step back. If necessary, wear a heart rate monitor when exercising so that you can keep an eye on your heart rate to make sure it is no more than 10 to 15 beats higher than normal.

Tip 5 - Drink enough: Can you handle the hot weather? Then enjoy it, but watch out for dehydration. Drink enough! Drink about 1.5 times as much fluid as you sweat. Think about about 1 litre per hour. Always drink big sips at a time and not just one small sip at a time. This does not stimulate the stomach as well, which slows down gastric emptying.

Tip 6 - Don't just drink water: Drink enough as described above, but don't just drink water. Many people think that drinking water is the solution when exercising in the heat, but drinking a lot of water dilutes the blood. Instead, it is extremely important to maintain salt, minerals and energy levels. For this, isotonic drinks are indispensable, identified by the word 'isotonic'. Isotonic drinks are water with dissolved particles, such as salt and sugar.

DID YOU KNOW...you can check your fluid balance in your body? You do this by the colour of your urine. Urine clear in colour indicates that fluid balance is good, but dark urine indicates that there is some degree of dehydration and extra fluid is needed.

Tip 7 - Choose your location: If you are running, we advise you not to run on asphalt, but in the grass, for example.

FIT Tip:  Apply FIT Sports Balm beforehand. This is because our balm will keep you extra cool in summer!