Getting out into nature, lying in the outdoor pool, cozy barbecues with friends - that's summer! But it also includes high temperatures and heat waves, which can put a lot of strain on the body. Whether at home or away on vacation.
Our tips for hot weather
Drink more
At high temperatures, we lose a lot of fluids and minerals through sweating. It is therefore very important to drink plenty of fluids on hot days. Unless there are health reasons not to, up to 3 liters a day. Not just water, but preferably also drinks containing minerals, such as juice spritzers or homemade lemonade, to replenish the body's lost minerals.
Less caffeine and alcohol
Both dehydrate the body, heat up the body even more and put additional strain on the circulation. You should therefore avoid alcohol completely at lunchtime/afternoon, especially in the hottest weather. In the evening at a barbecue, you can of course have a beer or a glass of red wine. Always drink water in between and limit your overall alcohol consumption. Ice-cold drinks or ice cubes may cool you down at first, but they will then make your body heat up even more.
Eat easily digestible food
Even on normal days, the body has a lot to do to digest roast pork and fatty cream sauces. In the heat, it can quickly become overwhelmed and disturb our well-being. We are usually less hungry in the heat anyway, so it is easier to switch to smaller, more digestible foods. Salads or gazpachos, cold soups, are great on hot days. They also replenish the body with fluids, as do water-rich, seasonal fruit and vegetables (e.g. melon, strawberries, cucumbers, tomatoes).
Particular attention should be paid to keeping perishable foods cool on hot days. Harmful bacteria now multiply rapidly.
Protection - for body and mind
Get up early, ventilate and, if possible, stay in cooler places rather than in the sun during the hottest periods. A fan and a damp towel hung over your chair at some distance from it will keep you refreshed. In the office, run cool water over your wrists from time to time or provide lukewarm to cold water for your feet in your home office - depending on your personal preference.
Post ponesporting activities until the morning or evening andtake a lukewarm shower. If you have to go out: don't forget sun protection such as natural sun cream for the skin and a hat, wear light clothing and avoid the blazing sun.
To make the temperature at home more bearable, don't switch off the devices you need. Because: Appliances generate heat - even in standby mode. Avoid artificial light. This saves unnecessary heat sources and therefore money, while also doing something for the environment.
Take care of yourself and others
If you feel unwell, get out of the sun and into the shade or a cooler place immediately. Always carry water with you. Especially when you are out and about. Especially during the vacation season, it's easy to get stuck in traffic jams or on public transport.
If possible, you should avoid spending time outdoors when ozone levels are high, as they can cause headaches and discomfort in sensitive people.
Look out for others in the heat. Elderly people and children are particularly at risk. You should never leave your animal friends in the car - not even for "short errands
Extra tips for athletes
While it can be dangerous for untrained people to get their heart rate up in the heat, trained athletes don't have to give it up completely.
On the contrary. If they stop exercising, they would notice a drop in performance after a short time.
If you are sensitive to heat and reduce your training load during heat waves, you can take amino acid L-glutamine from ARKTIS. Among other things, L-glutamine helps to increase the structural stability of muscle and connective tissue and reduce weight loss.
It also helps to choose suitable training times, wear good functional clothing, drink plenty of fluids, choose suitable (shady) running routes in advance and not push yourself to the limit.
If you follow these tips, nothing will stand in the way of summer fun!
