{"id":5125,"date":"2023-08-24T14:19:13","date_gmt":"2023-08-24T14:19:13","guid":{"rendered":"https:\/\/samysart.com\/?p=5125"},"modified":"2023-08-24T14:33:59","modified_gmt":"2023-08-24T14:33:59","slug":"sport-and-heat","status":"publish","type":"post","link":"https:\/\/personalsportcoach.ch\/en\/sport-and-heat\/","title":{"rendered":"Sport and heat: my 7 tips for staying in shape this summer"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/samysart.com\/wp-content\/uploads\/2023\/08\/sport-et-chaleur-1024x683.jpeg\" alt=\"sport and heat\" class=\"wp-image-5114\" srcset=\"https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/08\/sport-et-chaleur-1024x683.jpeg 1024w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/08\/sport-et-chaleur-300x200.jpeg 300w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/08\/sport-et-chaleur-768x512.jpeg 768w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/08\/sport-et-chaleur-1536x1024.jpeg 1536w, https:\/\/personalsportcoach.ch\/wp-content\/uploads\/2023\/08\/sport-et-chaleur-2048x1365.jpeg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">Summer is well and truly here, and so is the heat that comes with it. So how can you continue to exercise safely and enjoyably? Discover my<\/span> <strong>seven tips <\/strong><span style=\"font-weight: 400;\">to <\/span><a href=\"https:\/\/samysart.com\/en\/free-exercise-summer-geneva\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">keep fit this summer<\/span> <\/a><span style=\"font-weight: 400;\">while having fun and taking no risks.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\"><strong>Stay well hydrated<\/strong><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Sport means perspiration ! You must always give your body back the water it has lost. You need to drink about  <\/span><strong>a liter more water <\/strong><span style=\"font-weight: 400;\">than usual when you work out.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Always take<\/span><strong> a water bottle of at least 1,5 L <\/strong><span style=\"font-weight: 400;\">with you. Remember to take <\/span><strong>an isothermal flask<\/strong><span style=\"font-weight: 400;\"> filled with cool water.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Tips for those who have trouble drinking:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Drink a glass of milk<\/strong><span style=\"font-weight: 400;\"> after your workout. Ultra-hydrating and good for your muscles, this precious liquid will be your little reward after sport!<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Set an alarm on your phone to ring every<\/span><strong> 20 minutes <\/strong><span style=\"font-weight: 400;\">during your sports session to remind you to drink.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">Now that you know how to stay well hydrated, let&#8217;s look at how to dress during your sports sessions.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Adapt your clothing<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">The first thing to do, if you&#8217;re outdoors, is to <\/span><strong>protect your head.<\/strong><span style=\"font-weight: 400;\"> Beware of sunstroke!<\/span><\/li>\n\n\n\n<li><strong>Protect your skin and eyes from the sun too<\/strong><span style=\"font-weight: 400;\">. Sunglasses and sunscreen should be your best friends during the summer months!<\/span><\/li>\n\n\n\n<li>Choose breathable clothing such as polyester. Don&#8217;t wear clothes that are too tight, as sweat can cause burns.<\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Remember to wear light shoes.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">You&#8217;re well-equipped: but the best thing you can do about the heat, for your body, is to avoid it!<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\"><strong>Practice your sport at a convenient time<\/strong><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/samysart.com\/wp-content\/uploads\/2023\/08\/sport-et-chaleur-horaires-adaptes-1024x576.jpeg\" alt=\"sport ert heat morning\" class=\"wp-image-5116\"\/><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">Each season has its own timetable for spending energy! <\/span><a href=\"https:\/\/samysart.com\/en\/exercising-during-summer\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">In summer<\/span> <\/a><span style=\"font-weight: 400;\">of course, it&#8217;s best to train during the cooler parts of the day.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>If you&#8217;re an early riser:  <\/strong><span style=\"font-weight: 400;\">train between six and eight in the morning. When exercising in the morning, don&#8217;t push yourself too hard, especially if you&#8217;re planning to eat breakfast only after your session.<\/span><\/li>\n\n\n\n<li><strong>If you&#8217;re more of an evening person :  <\/strong><span style=\"font-weight: 400;\">then spend between 5 and 7 p.m. It&#8217;s best to avoid exercising too late. Your hormones will be stimulated, and you&#8217;ll have trouble falling asleep.<\/span><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">But to keep your body cool, nothing beats the freshness of water.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\"><strong>Try your hand at water sports<\/strong><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/samysart.com\/wp-content\/uploads\/2023\/08\/sport-aquatique-et-chaleur-1024x683.jpeg\" alt=\"water sports and heat\" class=\"wp-image-5120\"\/><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">If you&#8217;re not a fan of this type of sport, then summer will become an ally for experimenting with new things.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">It&#8217;s a great way to cool off and keep up your sporting activities, and a great way to have fun with family and friends.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>If you live near the sea or ocean, or will be spending part of the summer there : <\/strong><span style=\"font-weight: 400;\">try your hand at surfing or sailing!<\/span><\/li>\n\n\n\n<li><strong>If you live near a lake or are going to spend part of the summer there : <\/strong><span style=\"font-weight: 400;\">kayaking or paddleboarding are sure to please you, and make you a real adventurer!<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">If you don&#8217;t have access to these natural elements, there&#8217;s always the<\/span><strong> the pool.<\/strong><span style=\"font-weight: 400;\"> Swimming remains one of the best sports for <\/span><a href=\"https:\/\/samysart.com\/en\/the-best-bodybuilding-methods-discover-my-top-7\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">build muscle<\/span> <\/a><span style=\"font-weight: 400;\">. What&#8217;s more, depending on the type of swimming you do, you can focus on different muscle areas.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span style=\"font-weight: 400;\">In summer, you probably want to enjoy the outdoors. Let me introduce you to the best sport for exploring the area!<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\"><strong>Get on your bike<\/strong><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/samysart.com\/wp-content\/uploads\/2023\/08\/velo-sport-et-chaleur-ete-1024x683.jpeg\" alt=\"sport and heat cycling\" class=\"wp-image-5118\"\/><\/figure>\n\n\n\n<p><strong>Cycling strengthens your bones and works the muscles in your lower body.<\/strong><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">If you stick to the timetable I&#8217;ve given you above to avoid overheating, and put on a helmet, you can have some great sporty rides.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Or hop on a mountain bike for an adrenalin-filled afternoon in the forest.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">A summer full of thrills in store. But if you&#8217;re looking for a little lightness and fun, racquet sports are for you!<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\"><strong>Discover racket sports<\/strong><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Whether it&#8217;s a game of badminton in your garden, beach volleyball on your beach vacation or tennis lessons, there are plenty of racket sports to choose from.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">What makes them good?<\/span><\/p>\n\n\n\n<p><strong>Excellent for cardio and for refining your figure and strengthening your muscles, this type of sport will keep you healthy and shape your body, while you&#8217;ll just have had the feeling of having fun.<\/strong><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">You now have plenty of ideas for spending your summer, but always be careful during this period.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\"><strong>Watch out for heatstroke<\/strong><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/samysart.com\/wp-content\/uploads\/2023\/08\/attention-coup-de-chaleur-quand-tu-fais-du-sport-en-ete-1024x683.jpeg\" alt=\"\" class=\"wp-image-5122\"\/><\/figure>\n\n\n\n<p><span style=\"font-weight: 400;\">The risk of heatstroke is very high for athletes in summer.<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">Symptoms of heat stroke include <\/span><strong>fever, red face, headaches and intense thirst.<\/strong><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">If heatstroke is more severe, you may experience <\/span><strong>vomiting and behavioral problems.<\/strong><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">By staying hydrated, not pushing yourself too hard, protecting yourself from the sun and working out during the cooler hours of the day, you can avoid this unpleasant and dangerous event.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"font-weight: 400;\"><strong>To sum up, my tips for staying in shape this summer despite the heat<\/strong><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/samysart.com\/wp-content\/uploads\/2023\/08\/samy-11-minfiSAMY.png\" alt=\"\" class=\"wp-image-5094\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Stay well hydrated.<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Buy suitable clothing and accessories,<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Do your sessions<\/span><strong> during special times.<\/strong><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">Sports adapted to the summer season (especially water sports!)<\/span><\/li>\n\n\n\n<li><span style=\"font-weight: 400;\">And finally, watch out for heatstroke.<\/span><\/li>\n<\/ul>\n\n\n\n<p><strong>If you want to work out in optimal conditions and have goals in mind,<\/strong> <a href=\"https:\/\/samysart.com\/en\/service\/\" target=\"_blank\" rel=\"noopener\"><strong>let me become your personal trainer<\/strong><\/a><strong>. I promise to get you started in a way that&#8217;s perfectly adapted to your profile.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Summer is well and truly here, and so is the heat that comes with it. So how can you continue to exercise safely and enjoyably? Discover my seven tips to keep fit this summer while having fun and taking no risks. Stay well hydrated Sport means perspiration ! You must always give your body back [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5115,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5125","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sport and heat: my 7 tips for staying in shape this summer<\/title>\n<meta name=\"description\" content=\"Sport and heat: discover 7 tips to keep in shape this summer!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/personalsportcoach.ch\/en\/sport-and-heat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" 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