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How to Stay Cool in the Summer Heat – ALGSO-Style
Move Together, Heal Together – without melting. ☀️
At ALGSO, we love a good sweat during a Pilates session, but when Luxembourg turns into a giant oven in summer, we’ve got to keep our cool – literally.
Because while movement is medicine, overheating is… well, just hot and messy. 🥵
So whether you’re dancing it out with Caroline, hiking with Maxime in the dreamy Château de Colpach, or simply trying to stay cool while queueing for your favourite iced coffee, we’ve got you covered.
Here are our top ALGSO-approved tips to help you stay safe, energised, and sunshine-ready – without turning into a puddle along the way. 💧👒
🌞 1. SPF 50+: Your Best (and Shiniest) Friend
Let’s bust a myth right now: “I’m only going outside for 10 minutes, I don’t need sunscreen.” Oh yes, you do! ☝️
While we all need that summer boost of vitamin D, let’s be safe about it.
Fact: According to the World Health Organization (WHO), over 80% of skin cancers could be prevented by reducing UV exposure and using adequate sun protection. Even in Luxembourg’s famously unpredictable weather, up to 80% of UV rays can pass through clouds – so cloudy skies ≠ safe skies.
That’s why we swear by broad-spectrum SPF 50+ sunscreen, and we strongly encourage every ALGSO member to make it their warm-weather BFF. Apply generously 30 minutes before heading outdoors. And yes, you’ve got to reapply every two hours! (Or sooner if you’re glowing from one of Quentin’s muscle-blasting workouts.)
💡 Pro Tip: Don’t forget the sneaky spots like the tops of your ears, back of your neck, and even your scalp (yes, even if you’ve got hair). Your future self will thank you.
👉 Browse our summer classes to put your SPF to the test – and don’t forget to show off that dewy, sun-safe glow on social media by tagging us!
👕 2. Dress to Decompress: Go Natural
Tight synthetic gym gear + 30°C = one-way ticket to Sweat City. 🥵
Let’s not go there.
In summer, your outfit should work with you, not against you. That’s why we always recommend natural fabrics like cotton, bamboo and linen – they’re breathable, gentle on sensitive skin (especially post-treatment), and help regulate your body temperature more efficiently in that burning summer heat.
Fact: According to the Skin Cancer Foundation, tightly woven fabrics in light colours provide a natural level of sun protection while allowing sweat to evaporate – which is key to keeping your internal thermostat in check.
(But don’t forget our above tip! ☝️ Sunscreen is still a must!)
💡 Bonus Tip: Clothes labelled with UPF (Ultraviolet Protection Factor) add an extra layer of safety if you’re out during peak sunshine hours (11:00–16:00).
Star Wars fans, read this next sentence with heavy breathing:
And don’t underestimate the power of colour!
Light shades like white, beige, or pastel tones reflect sunlight, while dark colours absorb it (translation: black leggings are basically wearable radiators, so leave them at home and embrace your inner pastel warrior. 🌸)
Go ahead – channel that breezy Greek goddess or relaxed summer surfer. The goal? Cool, comfortable, confident.
👉 Need an excuse to dress the part? Check out our summer activities and make breathable fashion your new workout buddy.
💧 3. Hydration Station: Sip, Don’t Gulp
Let’s face it — we think we’re hydrating like champs… but most of us are actually walking (or dancing) around in a mild state of dehydration. 😅
Fact: The European Food Safety Authority (EFSA) recommends that adults should aim for 2–2.5 litres of total water intake daily, with higher needs during hot weather and physical activity. Even mild dehydration—just 1–2% of body weight—can reduce physical performance and alertness, which is the last thing any of us want mid-Pilates or tennis session.
👉 Top tip: In the summer heat, especially if you’re joining one of our outdoor sessions, aim for 2–3 litres of water a day, possibly more if you’re sweating buckets. 😎
But hydration isn’t just about chugging a litre in one go. Your body absorbs water much better when you sip steadily throughout the day.
We say: make that refillable bottle your new best friend! (Yes, we’re giving you permission to make it part of your outfit).
Want to make hydration fun?
✨ Add fresh lemon, cucumber, mint or even a few berries to create your own spa-vibes-in-a-bottle (and get those antioxidants flowing).
Bonus points if you sip it dramatically under the sun. 💅
💙 ALGSO Pro Move: Bring a refillable water bottle to every class (opt for a glass or metal one, let’s avoid ingesting microplastics). Hydrate before, during, and after — your body will thank you (and so will your coach).
🪟 4. Window Wisdom: Let the North Wind In
When the summer sun starts to cook your living room like a potato gratin, it’s time to outsmart the heat with a few architecturally savvy tricks.
Did you know that in the northern hemisphere, north-facing windows generally receive the least direct sunlight throughout the day? That makes them your go-to natural AC unit – they let cooler air in, especially during early mornings or evenings. 🌬️
Meanwhile, south-facing windows are burning sun traps. Keep those blinds or curtains closed during the day to block direct sunlight, especially if you’re doing your at-home workouts (or just bingeing a series in peace without melting).
👉 Bonus tip:
If you have east-facing windows, open them in the morning for fresh air.
If you have west-facing windows, keep them shut during peak afternoon heat.
And hey, even if your flat doesn’t face the North Pole, using cross-ventilation (a fancy word for opening two windows across from each other) can create a refreshing breeze that helps cool down your space and your mood.
💡 ALGSO Pro Move:
Place a bowl of ice in front of a fan – your very own DIY and budget-friendly air conditioner.
Whether you’re stretching in your living room or recovering from a park workout, a few smart airflow tricks can go a long way toward keeping you cool, calm, and collected.
🏋️ 5. Worried About Working Out in the Heat?
You’re not alone. Exercising in hot weather can be intimidating – especially during recovery or when managing long-term treatment effects. But that doesn’t mean you have to hit pause on your movement journey.
Our ALGSO coaches are specially trained in oncology sport and rehabilitation. They know what your body needs – and when it needs to slow down. They’re here to help you adapt, adjust, or suggest alternatives that keep your recovery safe, fun, and effective.
Whether it’s adjusting intensity, switching to a cooler time of day, or swapping your Pilates mat for a shady park bench (hey, still counts), we’ve got options.
🤝 Our promise: No pressure. No guilt. Just tailored support that meets you where you are.
📩 Message the ALGSO team anytime via our website or chat with your coach during your next session. We’re here to keep you moving safely, smiling proudly, and sweating just the right amount.
Because healing doesn’t take a holiday – but it can take a shady break. 🌿
🧦 Honourable Mention: The Sock Fridge Hack🧊
Yes, this one deserves a standing ovation.
While we do recommend wearing open shoes made from natural materials for your everyday routine (airing out those sweaty feet not only keeps you cool on hot summer days, but also avoids a build-up of moisture which could lead to fungal infection…), we also know that those comfy Birkenstock sandals just don’t make the best running shoes…
When closed shoes are unavoidable, here is our favourite quirky tip:
💡 Pop your clean socks in the fridge (or freezer if you’re brave) about 30 minutes before heading out. Then slip them on and let the icy refreshment literally knock your socks off. It might sound silly, but it’s a trick athletes, hikers and overheated humans everywhere secretly swear by.
Cold socks help regulate your body temperature from the ground up – and let’s be honest, is there any better feeling than cool toes on a sweltering, hot summer day?
Whether you’re jogging through the park, joining an outdoor fitness session, or simply trying to survive another tram ride through Kirchberg… chilled socks = game changer. 💙
Just make sure they’re not next to your leftover Thai curry…
Hygiene, friends. Hygiene. 😅
👒 Bonus Tips for Fabulous ALGSO Members:
Because our community deserves nothing less than first-class cool-down strategies, here are a few extra nuggets of wisdom for staying safe, stylish, and sun-smart this summer:
🧢 Top it Off with a Hat
A wide-brimmed hat doesn’t just make you look like a sun-kissed movie star (or Indiana Jones) — it actually protects your face, ears, and neck from harmful UV rays. Whether you’re strolling in Senningen or powering through Pilates in the park, your future self (and skin) will thank you.
🧊 Seek Shade Like a Pro
During hikes, outdoor classes or meetups, take regular breaks in shaded areas. Trees are nature’s air conditioners. Use them. Love them. Hug them, if that’s your thing.
🚿 The Power of the Cool Shower
Post-workout and starting to feel like a roasted aubergine? A quick, cool shower helps your body reset, lowers your core temperature, and can even reduce post-exercise inflammation. Plus, it feels amazing.
🧴 Your Summer Bag Essentials
Never leave home without:
- A refillable water bottle (bonus points if it’s cute and insulated)
- A mini sunscreen (SPF 50+ please – no excuses)
- A small towel for impromptu shade lounging and for wetting your neck
- And maybe even… those fridge-chilled socks we mentioned earlier 😎
💙 These are little changes, but they add up to a safer, happier, and more empowering summer — especially for those navigating cancer recovery or living post-treatment.
🌺 Have a Great Summer!
☀️ Whether you’re dancing in the park, hiking in the hills, or simply enjoying a chilled drink in the shade — remember: taking care of yourself is part of the journey. At ALGSO, we believe movement is medicine, laughter is healing, and community is everything.
So keep moving (safely), keep smiling, and never hesitate to reach out. We’re here for you — all summer long.
💙 Move together, heal together.
Have a fabulous, safe and empowering summer! 🌿✨
Move Together,
Heal Together