Hydration and sleep advice to combat Greek summer heat

Exercise in hot, humid conditions can quickly deplete body fluids, reducing performance and recovery. Experts advise drinking water and consuming water‑rich foods such as watermelon or cantaloupe before training, as they provide easily digested carbs without weighing the stomach down. After a workout, a nutrient‑rich smoothie bowl with yogurt, berries, peach, mango, coconut, almonds and chia seeds supplies protein, carbs and electrolytes to replenish lost fluids and support muscle repair.

To improve sleep during warm nights, a lukewarm shower before bedtime helps lower core body temperature, while good bedroom ventilation and a gentle airflow create cooler conditions. Limiting electronic devices reduces heat and blue‑light exposure. Staying hydrated throughout the day and keeping water by the bedside mitigates nighttime thirst. Light, breathable bedding, cool cloths on the neck or wrists, and keeping limbs uncovered aid heat dissipation. Avoiding intense evening exercise further supports a comfortable sleep cycle.