How to maintain your performance despite the heat

Many people are familiar with this: as temperatures rise, our performance in everyday life often declines, whether during leisure time or at the office. But it doesn't have to be that way. There are many things you can do to enjoy the summer while staying active and productive.

Plenty of water – preferably rich in minerals

This simple tip is one that almost everyone has probably heard before: When it's warm, you should make sure you drink enough fluids , so drink plenty. Water is best.

This advice applies in summer, both at home and during leisure activities or at work. What many people don't know, however, is that it's best to drink water rich in sodium and magnesium . This is because those who sweat a lot automatically lose many minerals that are involved in numerous processes in the nerves, muscles, and heart.

To make your water intake more varied, you can also drink so-called "infused water." For this, you can add things like cucumber, berries, ginger, lemon, or herbs to the water. The fresh taste and appealing appearance encourage you to drink more.

The right diet for summertime

Just as important for circulation and performance as drinking enough fluids is a balanced and light diet in summer. Generally, you should avoid large portions and fatty foods. It's better to spread smaller portions throughout the day, so meals put less strain on your circulatory system.
Plenty of fresh fruit, vegetables with a high water content, and healthy fats such as olive oil. Basically, you're on the safe side with Mediterranean cuisine in the summer.

To treat you to a culinary delight , we have included a summery and sophisticated recipe for a cold watermelon soup at the end of the article.

Stay physically active – even on hot days

When temperatures slowly climb towards 30 degrees Celsius, many people lose their motivation to exercise. But even in the height of summer, it's worthwhile to stay active and do something for your health . To ensure that this is as gentle as possible on your body and circulatory system despite the increased temperatures, it's advisable to follow a few tips.

Train in the shade! You might need to adjust your running route or change your training location. Your cardiovascular system will thank you.
The best time to train is in the morning , before the intense heat arrives, or later in the evening, when the sun is already setting.
Also, make sure you wear breathable clothing , use sun protection, and drink enough fluids.

Perhaps the most important tip of all: Don't overdo it! In summer, you shouldn't try to set new personal bests or anything like that. Because when it's hot, your heart beats up to 20 beats faster than at normal temperatures anyway.

High performance in the office – despite the heat

For most people, summer isn't just about leisure and fun; it's also about work. To minimize heat-related dips in performance and maintain your usual high levels of productivity despite summer temperatures, taking a few precautions can be helpful.

If possible, come to the office earlier , when it's still nice and cool outside.
Ventilate the room, letting in only the cooler morning air. Then close the windows and blinds before it gets too hot.
Plan more frequent and longer breaks . Experts recommend taking a ten-minute break every 45 minutes. Take a deep breath, go into the cool hallway or outside into the shade.
Focus less on multitasking and instead break projects down into smaller tasks. This is less exhausting than trying to do everything at once.

Recipe: Cold Watermelon Soup (Spicy)

This wonderfully light recipe for a tangy cold watermelon soup is easy to prepare. It's also perfect for enjoying on the go, as you can take it in a cooler or keep it in the refrigerator at the office for your lunch break.

For 4 people you will need:

• 2 shallots
• 1 clove of garlic
• 40 g ginger
• 2 tablespoons of oil (e.g. olive oil)
• 2.5 kg seedless watermelon
• 1 stalk of lemongrass
• Salt to taste
• a little lime juice
• Coriander leaves, or alternatively parsley

Preparation:

• Peel and finely chop the shallots, garlic clove, and ginger. Sauté them in a pot with the oil.
• Peel and purée the watermelon. Flatten the lemongrass, for example with the back of a knife.
  Tip: It's best to tie it in a knot, then you can easily fish the fibrous lemongrass out of the pot again after you've boiled it.
• Then add the melon puree and lemongrass to the pot and bring everything to a boil.
• Season the soup with salt and let it cool.
• Remove the lemongrass.
• Puree the soup again and refrigerate overnight.
• Season with a little lime juice and serve with some coriander or parsley.

Decoration tip: Serve the soup in the hollowed-out shell of the watermelon with a few ice cubes inside.

Reference: kieferpix