Sport despite summer heat? This is how it works

Summer is the perfect time to be active and exercise outdoors. However, the intense heat can be challenging and pose potential risks. To help you stay safe and healthy while exercising, in this blog post we present valuable tips on how to beat the heat and continue to reap the benefits of sports.

1. choose the right time of day

One of the most important things you can do to minimize heat stress is to choose the right time for your workout. Avoid the hottest hours of the day, usually between 11 a.m. and 4 p.m., and prefer early morning or late evening instead. At these times, the temperature is more comfortable and the sun is less intense.

2. wear suitable clothes

Choose lightweight, breathable sportswear that wicks away sweat while protecting against UV rays. Avoid dark colors, as they can absorb heat. Wear a cap or visor to protect your face from the direct sun, and don't forget to apply sunscreen with a high SPF.

3. hydrate yourself sufficiently

We sweat more in the heat, which leads to increased fluid loss. Therefore, drink water regularly before, during and after exercise to keep your body hydrated. Avoid alcoholic beverages and caffeinated substances as they can be dehydrating. A good way to check your fluid needs is to observe the color of your urine - light yellow is a sign of adequate hydration.

4. search for breaks and shade

Give your body the rest it needs and seek shade to protect yourself from direct sunlight. Take short breaks during your workout to cool down and regenerate your body. It is also a good idea to train in places where you have access to cool water, e.g. near drinking fountains.

5. choose the right sport

Some sports are better than others for staying active safely in the heat of summer. Water sports like swimming or stand-up paddling are great options, as they also keep you cool. If you still prefer to exercise on land, consider activities like yoga, biking or hiking, as they are less intense and can often be done in shady locations.

6. listen to your body

Pay attention to your body's signals and don't overdo it. If you feel dizzy, lightheaded or extremely exhausted, seek shade and rest immediately. Heat exhaustion and heat stroke are serious conditions and require immediate attention. Trust your body and stop when you feel it is getting too much.

Conclusion

The summer heat shouldn't stop you from being active and exercising. With the right precautions, you can ensure that your workout remains enjoyable and safe even in the heat. Remember to choose the right time of day, wear appropriate clothing, hydrate adequately, take breaks, seek out shaded areas, choose the right type of exercise, and pay attention to your body's signals. By following these tips, you can enjoy the summer to the fullest while staying active and healthy.

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FAQs

The term “weight-loss injection” refers to various
prescription medications that are used under certain
medical conditions to treat overweight and obesity
. Well-known active ingredients include semaglutide and tirzepatide.
Among other things, they influence hunger and feelings of fullness and can thereby
reduce energy intake.

GLP-1 stands for glucagon-like peptide-1 and is a naturally occurring hormone in the body
. Among other things, it plays a role in regulating
appetite, satiety, and glucose metabolism. GLP-1-based medications mimic
the effects of this hormone and specifically activate the GLP-1 receptor.

The term “GLP-1 dietary supplement” is not medically defined at
. It generally refers to products marketed as “GLP-1 Support”
or “GLP-1 Booster,” which may contain, for example, dietary fiber,
protein, prebiotics, or plant compounds such as berberine.

What matters most here is the specific ingredient and its scientifically studied effects (
)—not just the name of the product (
).

Dietary supplements and GLP-1 medications
have different mechanisms of action. Medications such as semaglutide or tirzepatide
specifically target certain hormonal signaling pathways. Certain nutrients
and plant compounds, on the other hand, can support other physiological processes,
such as satiety, digestion, or metabolism.

They should therefore not be equated with the pharmacological effects
of GLP-1 medications.

Of particular interest are ingredients associated with satiety,
digestion, or the gut microbiota. These include , for example ,
soluble and fermentable dietary fibers, prebiotics, and
certain plant compounds.

Among other things, dietary fiber can influence digestion
and, through fermentation in the gut, contribute to the formation of short-chain
fatty acids. These, in turn, can influence signaling pathways associated with
the release of gut hormones such as GLP-1.

However, the effect depends heavily on the specific ingredient,
the dosage, and the individual's situation.

Dietary fiber can contribute to a balanced diet
and, among other things, promote satiety and aid digestion.
Soluble and fermentable dietary fibers are particularly noteworthy in this context
.

Good natural sources include vegetables,
legumes, whole grains, fruits, nuts, and seeds. Certain
dietary fibers, such as psyllium or inulin, are also used as dietary supplements.

Protein provides important amino acids for the maintenance and
growth of muscle tissue. An adequate protein intake is therefore particularly important
during significant weight loss.

When combined with regular strength training,
a high-protein diet can help preserve lean body mass as much as possible during
weight loss.

In general, there is no comprehensive list of
foods that are strictly prohibited during GLP-1 therapy.
However, appetite, feelings of fullness, and, in some cases,
tolerance to certain foods may change.

When people eat less overall, the nutritional quality of their diet
 becomes more important. Protein-rich foods, vegetables, fruits,
whole grains, legumes, and other nutrient-dense foods can
serve as an important foundation.

Studies show that weight regain can occur after discontinuing GLP-1-based
medications. In the extension
of the STEP-1 study, participants regained, on average, a significant portion of the weight they had previously
lost within one year of
discontinuing semaglutide.

This underscores the importance of long-term, sustainable
dietary and physical activity habits, even during medication-based
therapy.

GLP-1 therapy does not require a specific diet
. However, since feelings of hunger and fullness change and
people sometimes eat less, it may be helpful to focus
particularly on nutrient density, protein, fiber, and a
varied selection of foods.

Regular exercise, especially strength training, can also be a useful addition to
.

No. GLP-1 dietary supplements and
GLP-1 medications must always be distinguished from one another.

Drugs such as semaglutide and tirzepatide were specifically developed
to activate certain hormonal signaling pathways and have been studied as medications in
clinical trials. Dietary supplements
, on the other hand, contain nutrients or other bioactive substances that can support natural
physiological processes.

The term “GLP-1” on a dietary supplement
therefore does not mean that the product has the same effect as a GLP-1 medication
.