In Rio de Janeiro, it only takes a few rays of sunshine to lure the Cariocas out of their homes and onto the city’s beaches and parks. The Marvellous City is a playground for surfers, cyclists, joggers and beach volleyball, football and tennis enthusiasts. And all year round, the locals are joined by visitors, who are inspired by the sporting spirit of Rio.

However, with temperatures climbing to over 40 degress, some precautions should be taken when enjoying the open-air activities that Rio has to offer. Physician Gustavo Campos and physiotherapist Henrique Jatobá are responsible for the wellbeing of the Brazilian Olympic team. We asked them to share some of their experience and give a few tips to help you enjoy the best of the summer without risking your health.

1 - Health comes first

Photo: LOCOG

Before beginning any exercise regime, you should always consult a doctor to ensure that you are in good shape to take part in your chosen sport. Start slowly and listen to the signals your body sends you. Remember: health comes first!

“Common sense should always prevail,” says Jatobá. “We must remember that athletes take a long time to reach their peak. It doesn’t happen overnight. Sometimes people aren’t even aware that there are risks. The goal of training should always be health. Sometimes, the rush to see results is such that the individual pushes too hard and ends up injured, forcing him to interrupt his training regime right at the start.”

Campos added: “We always recommend that you consult a doctor prior to taking part in any sport for guidance regarding exercise. You need to pay close attention to the signals your body sends you, such as excessive fatigue, particularly if there is a history of illness in your family. A physical education specialist is also essential to design a training programme in accordance with the limits of each individual.”

2 – Beware of the sun

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With temperatures soaring, the sun’s rays may well provide a summer tan, but they are also capable of ending holidays on the first day. The first step for those intent on getting out of the house to enjoy a sunny day is to protect yourself from excessive heat. Beach umbrellas, caps and sunglasses help, but the use of sunscreen is essential.

According to Campos, sunscreen must be the first consideration prior to taking part in open-air sport.

“We recommend you avoid exposure at midday, when the sun is at its strongest,” he said. “But regardless of the time of day, sunscreen is a fundamental necessity for anyone wishing to take part in open-air sporting activity. And putting it on once and forgetting about it isn’t enough. The product should be reapplied whenever the individual perspires excessively or gets wet.”

3 – Work all your muscles

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Some sports work practically all of the body’s muscles. Swimming is one such sport, which also improves breathing and is a low-impact activity. Surfing and the recently arrived slackline and stand-up paddle are also particularly good at improving balance, which in turn works a wide variety of muscle groups.

In order to stay strong and improve performance, it’s important to work all muscle groups, including those not used when practising sport.

“Every sport requires more than one muscle group, therefore it’s always good to be supervised by a professional,” said Jatobá. “Many injuries occur as a result of incorrect use of equipment or simple muscular imbalance, as people tend to concentrate on the muscles most essential to their sport. When we put together a preventive programme for our athletes we always have to remember to compensate the opposing muscle groups.”

Throughout the city you can find gyms that provide stretching and weight training facilities to complement your exercise regime.

4 – Invest in the correct accessories

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It may seem trivial, but the choice of the right type of footwear can enhance performance and even prevent injury. The same applies to the type of bicycle, size of protective equipment and even the type of clothing used when exercising.

“In summer, prior to training, you must pay attention to the equipment you intend to use,” says Campos. “Going to the beach and jogging in football boots just won’t do. The correct type of footwear also influences the quality and duration of exercise. Clothing also plays a part. We recommend that you use lighter clothing for more intense activities, such as beach volleyball and jogging.”

5 – Beach, mountain or city? Choose your backdrop.

Photo: Riotur

There is no shortage of options in Rio de Janeiro. With its breathtaking scenary, you can spend the day walking or enjoy a bike ride alongside world-famous picture postcard settings, such as Lagoa Rodrigo de Freitas or Copacabana Beach.

On the beaches, Olympic sports share space with typically Carioca pastimes. Beach volleyball, foot volleyball, paddle ball and curcuit training are a few of the options available between dips in the refreshing Atlantic waters.

If you prefer more extreme pastimes, you could hang glide from the top of the Pedra Bonita mountain, hike the trails of Corcovado Mountain up to the Christ the Redeemer statue, climb the rock face of Urca Mountain alongside the Sugarloaf, or surf the waves on Barra Beach.

Family-friendly parks and squares are scattered throughout the city. Madureira Park is an excellent example, with its cycle path, multi-purpose sports courts, skateboard ramps and weight training equipment. Another good destination is Flamengo Park, where on Sundays traffic is prohibited on the adjacent avenue, transforming it into a spacious playground for cyclists, skateboarders and runners.

6 – Stay hydrated

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Water is the most important element when exercising. A well-hydrated body has more energy and recovers faster after intense activity. According to Dr Campos, isotonics also play an important role in an athlete’s hydration.

“Hydration is fundamental,” he stressed. “Depending on the intensity and heat, athletes should rehydrate before, during and after physical exercise. For more intense activities, isotonics should be considered. If we increase activity levels and exercise for longer periods, we lose mineral salts as well as water. Isotonics are specifically intended to replace those salts, something that water alone can’t do.”

7 – Replacing energy

Photo: Getty Images/Rafael Neddermeyer

A light and balanced diet is key to ensuring that the body is prepared for a day of activity. And each of the food groups has a part to play.

Carbohydrates should be consumed prior to training, as they provide the extra energy that will be burned during exercise. During recovery, protein becomes important, to replace energy.

“Lots of people tend to take part in sport on an empty stomach,” Campos said. “But it’s the food eaten prior to the activity that supplies the energy required for the exercise. I recommend light refreshments, with plenty of fruit and vegetables. Fatty foods and soft drinks should be avoided after training as they may interfere with the absorption of nutrients.”

8 – Rest

Photo: Getty Images/Cameron Spencer

Sufficient sleep is crucial so that you can start the day with the energy required to enjoy the summer outdoors. “Anyone wanting to take part in sport without sufficient sleep runs the risk of injury, as the body repairs itself during sleep,” Jatobá said. “And quality of sleep is more important than number of hours slept. Some people sleep many hours but are unable to rest. This has an impact.”