How to relax during the summer heat

Summer is the ideal time to get moving, stay outdoors, and get back to healthy habits.

However, high temperatures can derail even the best intentions – especially if you take exercise seriously. How do you stay physically active while avoiding exhaustion, dehydration or heatstroke?

Here are some tips on how to safely and effectively recreate during the summer months.

1. Choose the right time to train

On days when temperatures exceed 30 degrees, it is important to plan your recreation in the early morning (before 9 am) or late evening (after 19 pm). That is when the UV index is lowest, the air is fresher, and the body is less exposed to stress.

2. Look for natural shade

If you like running, brisk walking or cycling, choose routes that pass through parks, forests or riverbanks. The shade and gentle breeze can make physical activity much easier.

3. Hydration is key

During summer recreation, the body loses a lot of fluids. Carry a bottle of water and sip every 15–20 minutes, even if you are not thirsty. Avoid carbonated and sweetened drinks – water and mild electrolytes are the best choices.

4. The right clothes make a difference

Wear light, bright, and airy clothing made from natural materials (cotton, linen) or breathable sportswear. A hat, sunglasses, and sunscreen (SPF 30+) are essential allies.

5. Adjust the activity type

Not every workout has to be exhausting. Yoga, Pilates, light stretching, or swimming are great ways to stay active without putting a strain on your body. Summer is not the season for pushing yourself, but for smart fitness maintenance.

6. Water is your ally

Swimming, water polo, water aerobics, or even wading – these are all great options for summer recreation that simultaneously cool down and activate the entire body.

7. Pay attention to your body's signals

If you feel dizzy, nauseous, have a headache or feel unusually tired – stop the activity immediately, seek shade and stay hydrated. The body always sends signals when it has had enough.

Summer recreation doesn't have to be a sacrifice – quite the opposite. With a little adjustment, physical activity can be a source of pleasure, energy and mental freshness. The key is in moderation, rhythm and listening to your body.