Sport in the heat: The Oberberg District provides tips to stay healthy The Oberbergischer Kreis regularly provides information on preventive measures to protect citizens in times of climate change.

Oberbergischer Kreis. The Oberbergischer Kreis regularly provides information on preventive measures to protect citizens in times of climate change. This time the topic is "Sports and Heat." 
Athletes are among the high-risk groups particularly affected by climate-related health risks. Whether it's outdoor sports—on the field, in the park, or on the water—or indoor sports—every sport, every association, and every club will increasingly face the impacts of climate change. For sports, more frequent, longer, and more intense heat waves are among the most significant effects of climate change.
Therefore, the Oberbergischer Kreis has also compiled information and preventive measures for active athletes, who might seemingly cope better with heat stress. 

Sports and Heat – Recommendations from the health department

At rest, the body temperature of a human is approximately 36.5 °C. The goal of the body's thermal regulation is to avoid significant fluctuations in core body temperature. To achieve this, the body has mechanisms to keep its temperature as constant as possible. However, during prolonged heat waves, this thermoregulation is heavily strained, which can lead to health impairments, says the deputy head of the health department, Dr. Birgit Will: “The most important mechanism of the body's thermoregulation to get rid of excess heat is evaporation through sweating. It is important to note that sweat only cools when it evaporates. Sweat that drips off does not contribute to cooling. Since sweating releases fluids, the thermal balance is closely linked to the body's fluid balance. During heat, it is crucial to monitor the ratio of fluid intake to fluid loss to ensure the body can regulate itself adequately.”

Fluid intake is not the only important factor. Sweat contains mineral salts (electrolytes). Increased sweating can lead to a deficiency in essential electrolytes. Therefore, during high temperatures, it is important to ensure adequate electrolyte intake.

Prolonged heat combined with high sweat loss and low fluid and electrolyte intake can severely stress the body and impair health.

Sports and Heat - Recommendations from the health department:

• Engage in outdoor sports preferably in the early morning hours, around 6 to 9 a.m. Later, opt for sports in air-conditioned indoor spaces.
• Avoid performing endurance sports with maximum exertion, especially for individuals with preexisting conditions.
• Drink enough fluids.
• Pay attention to warning signals from the body—dizziness, headaches, nausea, unusual fatigue, or concentration problems. If necessary, reduce exertion or stop training. Consult a doctor for persistent symptoms.
• Keep an eye on your pulse.
• Mineral-rich water can be beneficial as the body loses minerals through sweat. Ensure adequate magnesium intake.
• Drink regularly throughout the day and replenish fluid reserves after exercise.
• Avoid heavy meals immediately before intensive sessions.
• Additional cooling with cooling vests can help maintain a lower heart rate. However, these should primarily be used in professional sports and under medical supervision.

Health Tips for Club Sports

Even at temperatures starting from 20 degrees Celsius, athletes, coaches, and sports clubs face (health-related) challenges such as performance decline, logistical hurdles (e.g., lack of cooling retreat spaces), and safety risks. Indoor spaces can become unbearable, and equipment can suffer damage, potentially leading to safety issues. 

“Engaging in sports during midday heat or a running session under direct sunlight is not a good idea. It's better to opt for light training in the morning or evening hours. It's especially important to drink enough fluids. If you don't feel well in the heat, listen to your body and skip training during this hot phase. Sports tips for heat are also available from the German Olympic Sports Confederation,” says Hagen Jobi, chairman of the Kreissportbund Oberberg e.V..  

The German Olympic Sports Confederation (DOSB) has provided recommendations for organized sports in a heat protection plan template available for free download. 

Further information on preventive measures and action recommendations in times of climate change can be found in the Climate Change Adaptation Concept (KWAK) of the Oberbergischer Kreis: www.obk.de/kwak and at www.obk.de/hitze.