When the thermometer climbs very high, continuing your sports routine can quickly become risky. Dehydration, heat stroke, accumulating fatigue: the Ministry of Sports reminds that the body already works harder to cool itself during a heatwave, while dehydration of only 1 to 2% is enough to cause a drop in performance.
The good news is that there are simple guidelines for adapting your sports routine during a heatwave without losing all of its health benefits. According to Strava, heat peaks are accompanied by a 31% increase in indoor activity recordings. The body remains weakened for several days after a heat wave, between fatigue, disturbed sleep and slight dehydration. Here are 6 concrete tips for moving safely without completely giving up sport.
Organize your sports routine in a heatwave
Tip 1: decide on the session based on the weather and your fitness. A glance at Météo-France and the heat wave vigilance, then a real personal assessment (sleep, fatigue, headaches) avoid going out too many times. When the WBGT index exceeds 32, the risk of heatstroke becomes greater, so it is better to reduce or postpone.
Tip 2: choose the coolest hours, early in the morning or evening, and favor shade, grass or paths rather than hot asphalt.
Tip 3: switch to indoor or aquatic sports when the heat is overwhelming, in a ventilated or air-conditioned room if possible.
Tip 4: reduce intensity and duration to 60 or 70% of your usual level, as advised by Info.gouv.fr to limit the risk of discomfort.
Hold, hydration and recovery during the heatwave
Tip 5: lighten your outfit to help the body breathe. Light, loose clothing, in technical materials or natural fibers such as linen or light merino wool, in light colors that absorb less sunlight are preferred. On your head, a cap or light hat, sunglasses and sunscreen become your best allies.
Tip 6: take care of hydration and recovery. It’s all about hydration throughout the day, a diet adapted to the effort and good sleep. Drink 1.5 L to 2 L of water per day, without waiting for thirst, and focus on foods rich in electrolytes.
Sport and heatwave: warning signals and recovery after the heat wave
Info.gouv.fr describes heatstroke as a body temperature above 40.6°C with headache, nausea, confusion or unusual behavior. You must then stop exercising, cool down in the shade and call 15 or 112.
After a heatwave, PasseportSanté recommends returning to around 50% of your usual effort for a week.