10 essential tips for playing sports in summer safely

Summer is a fantastic time to get outside and be active, but high temperatures can present unique challenges for sports fans. Whether you are an amateur athlete or a seasoned professional, it is essential to know the best practices to protect yourself and continue training safely during the warmer months. Here are our best tips for staying in shape while enjoying summer.

1. Hydration: The key to performance

Drink enough water. In summer, your body loses a lot of water through sweating. It is crucial to drink between 0.5L and 1L of water per hour, even if you are not thirsty. Dehydration can lead to headaches, dizziness and reduced performance.

Avoid ice water. Although it may seem refreshing, drinking ice water can actually slow down the sweating process and make your body tired. Water at a temperature of around 13 degrees is ideal.

Take suitable drinks. Avoid sugary, caffeinated, energy or alcoholic drinks, as they increase dehydration. Instead, opt for water or sports drinks containing electrolytes to replace lost mineral salts.

2. Choose the right time to train

Practice sports early in the morning or late in the evening. Temperatures are cooler before 8 a.m. and after 9 p.m. Avoid exercising between noon and 5 p.m., when the sun is at its peak.

Monitor the weather forecast. Plan your sessions according to the weather conditions to avoid heatwave days.

3. Wear appropriate clothing

Opt for light, breathable clothing. Dark clothing attracts the sun's rays, while light clothing reflects them. Lightweight, breathable materials, like polyester and nylon, allow air to circulate and wick away sweat.

Protect yourself from the sun. Use sunscreen, wear a cap and sunglasses. Choose long-sleeved clothing to protect your skin from UV rays.

4. Adapt your diet

Don't skip meals. Even if you are less hungry in summer, it is crucial to maintain a balanced diet. Favor small, frequent meals rather than large meals.

Eat fruits and vegetables. They are rich in water and essential nutrients, perfect for keeping you hydrated and fit.

5. Choose the right activities

Practice of water sports. Surfing, paddleboarding or swimming are great options to cool off while getting some exercise. Water helps regulate body temperature.

Try yoga or pilates. These activities gently work the muscles and are perfect for an outdoor workout in the shade.

6. Listen to your body

Know your limits. Reduce the intensity and duration of your sessions if necessary. Take regular breaks and don't hesitate to stop if you feel weak or dizzy.

Stay reasonable. Don't push yourself to your extreme limits in high heat. A moderate pace and days of rest between sessions are essential.

7. See a doctor if necessary

Be vigilant for worrying symptoms. If you feel unwell after a sports session (excessive fatigue, fever, loss of consciousness), consult a health professional.

8. Prepare your body for exercise

Warm up briefly. Even in hot weather, a warm-up is essential to prepare your muscles for exercise and reduce the risk of injury.

Monitors ozone levels. In summer, ozone levels can be high, which can cause respiratory problems. Avoid outdoor activities during peak ozone hours.

9. Adapt the intensity of your training

Reduce the intensity. In case of high heat, your heart beats faster for the same effort. Reduce the intensity and duration of your sessions to avoid overheating.

Try new sports. Take advantage of summer to try activities like hiking in the mountains or in the forest, where temperatures are lower.

10. Stay motivated

Explore new activities. Summer is a great time to diversify your workouts. Try moderate endurance sports or water activities.

Find training partners. Training in a group can be more motivating and allow you to share advice and encouragement.


Exercising in summer is entirely possible, as long as you follow a few simple rules to protect yourself from the heat. Hydrate well, choose appropriate times and places, wear appropriate clothing and listen to your body. With these good practices, you will be able to continue training and enjoying the benefits of sport in complete safety during the summer months. Stay active, discover new activities and above all, take care of yourself!