Updated: Nov 9
July saw two of the hottest days since 2019.
Whilst August isn’t forecast to be quite as tarmac melting it is still set to be a hot one.
So the question is…do you know how to exercise in a heatwave…or do you plan to let your training fall by the way side until the weather breaks?
Here are a few useful pointers to help you exercise safely and successfully during summer.
1 - Hydrate, hydrate, hydrate.
Drink plenty of water. During is obvious but make sure you drink plenty of water before you start your session as well. Try a sports drink instead of water to replenish lost electrolytes.
2 - Clothing.
Go loose and breathable for maximum comfort and cooling effect. Less is not always more if exercising outside. Wear thin light coloured layers to help protect your skin from the sun.
3 - Hat Or Shade.
If you are exercising oudoors then shade is a must. If you can’t find any shade make sure you have a suitable hat and sunglasses to protect you and your eyes.
4 - Wear Suncream.
Sunburn will increase your body's temperature and reduces its cooling abilities so make sure you wear plenty of suncream to avoid the after effects and stay safe in the sun.
5 - Rest.
Take plenty of breaks. If the heat is too much make sure you rest don’t try to push through it you will just overheat faster.
6 - Reduce.
An alternative is to reduce the intensity of your workout. You can either do this for your over all workout or when you feel the heat rising.
7 - Mop up.
Bring a towel. Wipe down your equipment and your brow to help prevent any wet slippy patches.
8 - Siesta.
Avoid exercising in during the hottest part of the day 11am to 3pm. There's a reason why it's nap time in Spain!
9 - Temperature.
Make sure you are aware of the temperature before you start exercising. Don’t start if it’s already too hot. Wait until later in the day, evening or even early the next morning.
10 - Awareness.
Be aware of the symptoms of heat exhaustion. If you experience any of them stop, hydrate, cool down and rest.
So now you have the tools there is no excuse to slack off!
I’m slightly allergic to heat so you can find me hiding inside the house whilst the small children run around all day seemingly unaffected!