Photo: iStock.com/laflor

In summer, many train more intensively due to long days and a packed competition calendar, but underestimate that heat additionally stresses the nervous system and regeneration requires more attention. Ambitious athletes often make three typical mistakes.

In summer, sports events are closely lined up, and the desire to train is particularly high due to the long days. However, it is often underestimated that the body regulates itself a little differently in summer than in winter. Heat is an additional burden on the nervous system - regardless of the training volume. Therefore, regeneration needs even more attention during this time. Especially ambitious athletes often make three mistakes in summer.

Mistake 1: Maintaining intensity despite heat fatigue

The training plan calls for interval training, but the body feels sluggish and the pulse is higher than usual during the warm-up. Many athletes ignore these signals and complete the planned training session with the same intensity because the training plan dictates it. Heat fatigue additionally burdens your body, as it also has to expend energy for heat regulation. If you still demand full intensity, you train at the limit, and recovery takes correspondingly longer.

What you can do specifically: Postpone intense sessions to the morning or consciously adjust the pace to your body feeling. On very hot days, you can skip the planned training and instead do a mobility session or a strength training session.

Mistake 2: Underestimating fluid and electrolyte needs

How much you sweat depends not only on the intensity of your training but also on the temperature and humidity. Even a temperature jump from 20 to 25 °C makes a noticeable difference. During intense training, you can quickly lose over a liter of fluid per hour. With sweat, you mainly lose sodium, but also magnesium and potassium. These electrolytes cannot be compensated for by drinking more alone. If you only replenish with water, the imbalance can even worsen, and you flush out more electrolytes. The consequences are often fatigue, cramps, or headaches, but also prolonged recovery time.

What you can do specifically: Before reaching for electrolyte products, it is worth honestly checking your pure drinking amount, as part of the solution often lies there. Pay attention to sufficient electrolyte intake during runs over 60 to 90 minutes. It is also worth checking the ingredient list of your sports drink. Many contain mainly sugar and only partially cover your actual electrolyte needs. A pinch of salt in the water can also provide good support.

Mistake 3: Participating in the next race despite complaints

Since last week, you've had this pull in your calf. But in two weeks, the next race is coming up, where you wanted to achieve a new personal best. You continue to train and start anyway.

Canceling is not an option, as you have trained specifically for this event and want to compete. Giving up is therefore not an option. However, if the pull develops into a serious injury, a longer training break often follows, and the targeted personal best moves into the background. This is usually more frustrating than if you had canceled in time and prioritized your recovery.

What you can do specifically: Take a pull or stab seriously as soon as it occurs in several consecutive sessions, and give your body the regeneration it needs now. If you are unsure about a competition, then honestly ask yourself if you are really ready or just starting because you have already registered.

What this means for your summer

In summer, it is particularly worthwhile to listen to the signals of the body - especially with high training goals. Those who know these three stumbling blocks can counteract them more consciously and remain capable of performing throughout the summer. 

*Seraina Schweizer (b. 1985) chased personal bests for 24 years - and ignored her body in the process. Today, the soon-to-be mother of two focuses on kettlebell, yoga, and Pilates, with a focus on postural issues and regeneration instead of performance at any cost. Since 2018, she has been mentoring hobby athletes in sustainable sports performance to understand their body signals and remain capable of performing in the long term.