1. Water intake during hot weather

During the summer months, especially when temperatures are high, it is important to drink fluids regularly throughout the day without waiting until you feel thirsty, as thirst is an early sign that your body needs water.

Fluid requirements vary from person to person and depend on age, sex, body weight, physical activity, and overall health. For most healthy adults, the recommended daily fluid intake is approximately 2 litres. However, during periods of high temperatures and increased physical activity, fluid requirements are higher.

Water is the best choice for maintaining adequate hydration. Limit your intake of alcohol and sugar-sweetened beverages, and consume coffee and tea in moderation.

People who work or spend extended periods outdoors should drink water more frequently, in smaller amounts, and should not wait until they feel thirsty. During intensive physical work, it is recommended to drink approximately 200–250 ml of water every 15–20 minutes.

2. Physical activity during hot weather

Physical activity during the summer should be adapted to weather conditions, individual fitness level, and health status. If you exercise indoors, ensure that the room is well ventilated and adequately air-conditioned. Do not overestimate your physical capacity, and avoid vigorous physical activity during the hottest part of the day.

Particular caution is advised for people with chronic diseases, adults aged 60 years and older, children, people who are overweight or living with obesity, and individuals with low levels of physical fitness.

3. Monitor the weather forecast

Plan physical activities for times when temperatures are lower. The most suitable time to exercise is in the early morning (preferably before 9:00 a.m.) or in the evening (after 6:00 p.m.), when heat stress is reduced.

4. Dress appropriately

During physical activity, the body cools itself through sweating. However, when both air temperature and humidity are high, sweat evaporates less efficiently. This reduces the body's natural cooling mechanism and increases the risk of overheating.

Wear lightweight, loose-fitting, light-coloured clothing made from materials that allow good ventilation and promote sweat evaporation. If you are spending time outdoors, wear a wide-brimmed hat and sunglasses with UV protection.

Apply a broad-spectrum sunscreen with an SPF of 30 or higher to exposed skin at least 20–30 minutes before sun exposure. If you remain in the sun for an extended period, reapply sunscreen according to the manufacturer's instructions.

5. Maintain adequate hydration

During physical activity, especially in hot weather, the body loses significant amounts of fluid through sweating. Therefore, begin your activity well hydrated, drink water throughout your exercise, and replace lost fluids after you finish.

Always carry an adequate supply of water when exercising outdoors.

6. Stop physical activity if symptoms occur

If you experience any of the following:

• intense thirst;
• dizziness;
• weakness;
• headache;
• nausea;
• muscle cramps;
• rapid heartbeat; or
• confusion,

stop exercising immediately, move to a cool and shaded place, drink fluids, and seek medical attention if the symptoms do not improve or become worse.