Training in the heat: How physiotherapy protects your body in summer

Summer 2026 is living up to its reputation: After heat waves in June and July, Germany is already facing its fifth heat wave – with temperatures sometimes exceeding 35 degrees Celsius. For outdoor sports and exercise, this means a real test of the body's capabilities. What happens to muscles, joints, and the circulatory system – and how can you stay active safely despite these conditions?

What heat does to your body

In high temperatures, your circulatory system works overtime: Blood is increasingly directed to the skin to dissipate heat – at the same time, less blood is available for the working muscles. The result: Muscles tire more quickly, coordination deteriorates, and the risk of injury increases. Those who also don't drink enough risk electrolyte imbalances – one of the most common causes of muscle cramps in summer.

Joints and connective tissue in the heat

Tendons, ligaments, and joints also react to heat. Increased sweating alters the fluid balance in the connective tissue, which can cause it to lose elasticity. An insufficiently warmed-up or dehydrated musculoskeletal system is more susceptible to strains and overuse injuries – especially in sports involving rapid changes of direction or high impact.

How to train safely through the height of summer

A few simple adjustments are often enough to protect the body and musculoskeletal system from heat damage:

• Choose the right time: Move training to the early morning or late evening hours when temperatures are lower.
• Drink enough fluids: Start before training, not just when you get thirsty – ideally with electrolyte intake during longer periods of exertion.
• Adjust intensity: In hot weather, consciously reduce the pace and duration of training instead of forcing your usual performance.
• Don't skip the warm-up: Even at high outside temperatures, a targeted warm-up program remains important for muscles and joints.
• Take warning signs seriously: dizziness, headaches or unusual muscle cramps are clear signals to stop training immediately.

When a visit to physiotherapy is advisable

Recurring cramps, heat-related muscle tension, or overuse injuries that persist even after summer should be professionally evaluated. Physiotherapists can not only treat acute conditions but also provide targeted advice on how to adapt your training to seasonal conditions. You can find practices near you at physiofinder.info that can help you stay healthy and perform at your best, even in the height of summer.