Safe & light through the summer

How to protect the circulation and enjoy the hot days

When summer arrives, not only do temperatures rise, but so does our mood. The warm season brings many benefits: longer days, fresh fruit, and more time outdoors. At the same time, however, our body is challenged. The summer heat places a considerable strain on the human organism that we need to take into account. In particular, the cardiovascular system, fluid balance, and metabolism must adapt in order to cope with the warmth.

A CONTRIBUTION BY:

Dr. Ulrike Göschl 
Medical Director Marienkron

Circulation as a key aspect of thermoregulation

Around seven to eight percent of human body weight consists of blood, which circulates continuously through the vessels and supplies vital organs. At high outside temperatures, blood flow to the skin increases dramatically – up to ten times the normal level. This allows excess heat to be released via the skin’s surface. To prevent overheating of the body’s core, blood is directed to the periphery. Cooling occurs through evaporation at the skin surface and through sweating.

However, this shift comes at a price: internal organs such as the intestines, kidneys, or even muscles receive less blood during rest phases, while the brain is prioritized. At the same time, sweating not only reduces fluid levels but also depletes essential electrolytes. As a result, circulating blood volume decreases and the heart must beat faster to maintain blood pressure. These compensatory mechanisms can be particularly stressful or even dangerous for older adults, infants, or individuals with pre-existing cardiovascular conditions – especially if diuretic or blood pressure-lowering medications are involved.

It is therefore not surprising that the body automatically slips into an “energy-saving mode” during extreme heat. Midday fatigue, the need for rest, or even a siesta are natural expressions of this protective program, which in hot regions is part of everyday life. Such rest periods help maintain circulatory stability and protect against overheating, especially when no air conditioning is available.

To stay healthy and stable in summer, it is helpful to adapt a few basic behaviors to the heat.

At Marienkron, we are happy to support you with our expertise in getting through the summer well. With experience, sensitivity, and some practical tips – so that you can experience the warm days as a source of strength rather than exhaustion. 

Helping you stay refreshed through the hot season and enjoy the lightness of summer days.

Cool down tips for the summer

1. Exercise with care

Physical activity remains important in summer but should be adjusted to outdoor temperatures. Sports and exercise are best done in the cooler morning or evening hours. In the midday heat, even walking can overstrain the circulation, which is already working at full capacity. Too much ambition and poor timing increase the risk of exhaustion or even circulatory collapse.

2. The right clothing protects

Light, bright, and breathable clothing supports temperature regulation and prevents heat build-up. A hat protects against sunstroke, while a light scarf on the shoulders or back can help prevent muscle tension caused by drafts on damp clothing.

3. Summer-friendly nutrition

In hot weather, light meals are easier to digest than heavy, fatty foods that put additional strain on the digestive system and circulation. Recommended are fresh, water-rich foods such as vegetables, fruit, yogurt, or fish – eaten in small portions or combined with intermittent fasting.

4. Drink wisely and in moderation

Not only plenty, but the right way: lukewarm, sugar-free drinks such as peppermint tea or still mineral water at room temperature are ideal. Ice-cold drinks, on the other hand, can trigger increased sweating as a counter-reaction or even lead to sore throats. Drinks rich in electrolytes – such as mineral waters, ayran, or even a non-alcoholic beer – help to balance minerals when sweating heavily.

5. Use cold applications selectively

Sudden exposure to extreme cold, such as plunging into icy lakes, can be risky for the already stressed circulation, as it causes a drastic redistribution of blood. Instead, targeted and individually adapted Kneipp applications are recommended to gently strengthen the cardiovascular and immune systems – without overstrain or unwanted side effects.

In general, the rule applies: the hotter the outside temperature, the milder the applications, showers, or drinks should be.

4. Marienkron success factor:

Exercise – the underestimated key to success

Exercise is a central component of any weight reduction program. Just 150 minutes of moderate activity per week, ideally combined with targeted strength training, is enough to improve physical performance, maintain muscle mass, and reduce the risk of cardiovascular disease.

It is important to note: exercise burns energy, but often less than commonly assumed. For example, one hour of cycling burns about 300 kilocalories – roughly the same as a yogurt with fruit and oats, a chocolate bar, or two scoops of ice cream. This comparison shows that achieving a calorie deficit through exercise alone can be challenging.

What really makes the difference is the combination of endurance and strength training: while endurance exercise supports fat burning and strengthens the cardiovascular system, targeted muscle building increases the basal metabolic rate – the number of calories burned at rest – in the long term.