Summer is often synonymous with more regular physical activity. Longer days and holidays provide more opportunities to be active, whether during a bike ride, a hike, or a workout on Kinomap. But when temperatures rise, the body is subjected to additional stress. To maintain its temperature at around 37°C (98.6°F), it sweats more, increasing water and mineral losses. If these losses are not compensated for, fatigue sets in more quickly, performance decreases, and the risk of heatstroke increases.
Fortunately, a few simple adjustments to your diet and hydration can help you continue exercising in better conditions. Here are the main habits to adopt during periods of extreme heat.
1. Anticipate hydration
By the time you feel thirsty, dehydration has already begun. It is therefore better to drink regularly throughout the day without waiting for this signal.
A good strategy is to start your workout already well hydrated, then drink small sips during exercise, especially when it lasts more than an hour or takes place in hot weather. After training, hydration should also continue to compensate for the fluids lost through sweating.
Water remains the drink of choice in most situations. However, when sweating is heavier, a drink containing electrolytes can help replace lost minerals, especially sodium.
2. Don’t underestimate your energy needs
During periods of extreme heat, appetite often decreases. Meals are usually lighter, and the desire to eat may be reduced. However, even though high temperatures affect appetite, the energy requirements associated with physical activity remain significant.
Eating only a light salad or skipping a meal before a workout can lead to lower energy levels, earlier fatigue, and make exercise harder to sustain. The goal is therefore not to eat less, but to adapt the composition of your meals so they remain easy to digest while providing enough nutrients.
A good strategy is to combine a source of carbohydrates (rice, pasta, quinoa, potatoes, whole-grain bread, etc.), a source of protein (poultry, fish, eggs, tofu, legumes, etc.), and preferably a serving of seasonal vegetables. Cold meals, such as mixed salads, are particularly suitable, provided they are complete and contain all the necessary nutrients.
When the heat genuinely suppresses your appetite, eating smaller meals and snacks throughout the day can also be a good solution. A snack made up of fruit, a dairy product, or a handful of nuts can help increase your intake without making digestion feel heavy.
Example of a complete summer salad:
- Quinoa
- Chickpeas
- Tomatoes
- Cucumber
- Diced feta cheese
- Fresh herbs (mint or basil)
- Olive oil and lemon juice dressing
3. Choose foodas rich in water
Hydration does not depend only on beverages. Around 20 to 30% of daily water intake actually comes from food. During hot weather, choosing foods that naturally contain a lot of water is therefore a simple way to contribute to proper hydration.
Summer fruits and vegetables are particularly beneficial. Watermelon, melon, peaches, nectarines, strawberries, cucumbers, tomatoes, zucchini, and lettuce all contain more than 90% water. They also provide vitamins, minerals, and antioxidants that support the body’s normal functions and help it cope with the stress caused by heat and physical exercise.
To fully benefit from them, it’s best to include them at every meal and snack. A tomato salad, gazpacho, vegetable sticks as an appetizer, or a serving of melon or watermelon for dessert are all simple ways to increase your water intake throughout the day.
However, it’s important to remember that these foods complement your fluid intake, but they do not replace water or an electrolyte drink when sweating-related losses are significant.
4. Don’t neglaect recovery
After exercise, two goals are essential: rehydrate your body and promote muscle recovery.
A meal combining carbohydrates and protein helps replenish energy stores while supporting the repair of muscle fibers.
Examples of suitable recovery meals:
- Whole-wheat pasta salad with chicken, cherry tomatoes, mozzarella, and basil.
- Skyr with fresh fruit pieces and rolled oats.
- A fruit smoothie complemented with a protein source (or protein powder).
Taking the time to recover properly not only prepares you better for your next workout but also helps limit the accumulated fatigue caused by hot weather.
Heatwaves require a few adjustments, but they do not necessarily mean you need to stop exercising altogether. Regular hydration, light and easily digestible meals, water-rich foods, and proper recovery will help you better cope with the challenges of exercising in hot conditions.
Chloé Masson
Nutrition Project Manager
chloemasson.nutrition@gmail.com
See previous nutrition articles :
HOW TO MAINTAIN A HEALTHY DIET WHEN YOU ARE SHORT ON TIME?
THE EFFECTS OF ALCOHOL ON RECOVERY
HYDRATION AND SPORT: THE RIGHT HABITS TO ADOPT