Summer has just set in and already several extreme heat warnings have been issued in different parts of Quebec. We are bombarded with public health boards to avoid health problems.


In fact, several recommendations are particularly targeted at athletes as physical activity increases body temperature and prolonged practice in a hot and humid environment increases the risk of exhaustion and heat stroke.


So what should you do when you’re a sportsman in the heat of a heat wave?  Here are some easy-to-follow tips.

Exercising in heat

Choose your activities schedule and training location

It is recommended to train in the early morning or evening when the heat is not too strong. Avoid mid-afternoon, as this is the time of day when temperatures are highest.


If you are a runner, take the opportunity to change your course and discover the undergrowth of your neighborhood, which are shady and cooler places.

Varie your workouts

In general, heat waves are not the best times for high-intensity training. During these periods of heat, it is advisable to adapt the intensity of your activities or replace them with cross-training, such as the practice of a water sport that will allow you to activate while refreshing yourself.

Adapt your clothes and find ways to refresh yourself

It is recommended to wear light and loose clothing that facilitates the evacuation of sweat. This mechanism allows your body to maintain your body temperature at an acceptable level by dissipating the heat produced during exercise.


Also encourage light-coloured clothing, as they reflect the sun’s radiation.


A little extra trick that’s greatly effective: find a way to put ice in a hat you’ll wear on your head or in a scarf attached to your neck, or regularly spray your head, face and neck with fresh water. Your body will be refreshed at once!

Hydrate yourself properly without abusing!

Sweat rates and water requirements vary greatly from person to person depending on the intensity and duration of training, the level of acclimatization, the level of training of individuals, etc. In addition, these needs are also influenced by weather conditions such as high humidity or lack of wind. In this context, it becomes difficult to make specific recommendations for all athletes.

Listen to your body and recognize the symptoms of exhaustion and heat stroke.

Important! If you experience dizziness, dizziness or unusual fatigue, stop training immediately and rest. Be especially on the lookout if you are taking medication, if you have health problems or if you have been sick recently (diarrhea, fever, vomiting).


More severe symptoms may require prompt medical intervention. You can check out this link to learn more.

In conclusion, remember that it is possible to train during a heat wave. Apply a few simple instructions, respect your limits and feel free to rest if you experience exhaustion or discomfort. Your rested body will allow you to do better quality training a little later.


With that in your way, I wish you a wonderful and sporty summer!